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