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
snatch pull +snatch high pull +power snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE
Firehouse Subs (Time)
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups (30 abmat sit ups)
50/40 Calorie Row
30 GHD Sit Ups (30 abmat situps)
50 Wall Balls (20/14) (10’/9′)
*Time cap 15 minutes