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
10 standing kang squats + 10 alt. cossack squats
10 warrior squats
15-20 banded good mornings
y’s t’s w’s cuban presses
*barbell warm up then…
5 Muscle snatches
5 Snatch high pulls
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
Snatch Lift Off + Power Snatch + Snatch Pull + Snatch
*Do a set every 1 minute 30 seconds.
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8.5/10 RPE
Cameron Frye (Time)
21-15-9
Thrusters (95/65) (75/55)
Bar Facing Burpees
Chest to Bar Pull Ups (chin over bar pull ups)
* Time cap 7 minutes
*Repeat from August 1, 2022