CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
PVC pass throughs and windmills
PVC banded opener on rig
prone scorpion stretch
5 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
*barbell warm up then…
5 Muscle snatches
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
5 Overhead squats
Hang Pause Snatch
2 Hang Pause Snatch @ 6/10 RPE
2 Hang Pause Snatch @ 6.5/10 RPE
2 Hang Pause Snatch @ 7/10 RPE
2 Hang Pause Snatch @ 6.5/10 RPE
2 Hang Pause Snatch @ 7/10 RPE
2 Hang Pause Snatch @ 7.5/10 RPE
*Hang is from above the knee
**Pause in the receive position for 2 seconds.
Intervals (2 Rounds for time)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Jump Overs (30/24) (24/20)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Jump Overs (30/24) (24/20)
Time cap 6 min (Rx+) Time cap 7 minutes (Rx)
-Rx+ Rest until 6-minute mark- (Rx until 8 minutes)
9 Burpee Box Jump Overs (30/24) (24/20)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Jump Overs (30/24) (24/20)
15 Calorie Row
21 Box Jump Overs (24/20)
Time cap 6 minutes for Rx+
Time cap 7 minutes for Rx