CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
:45s Light Bike or Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
:15s Fast Bike or Row
Snatch Barbell Warmup
5 Empty Bar Overhead Squats
2 High Hang Power Snatches (pockets) + 1 Overhead Squat
2 Hang Power Snatches (knees) + 1 Overhead Squat
2 Power Snatches (mid-shins) + 1 Overhead Squat
Weightlifting
3 position snatch (On the 1:30 for 5 sets)
snatch from position 1 then 2 then 3
Set #1 – 60% of 1RM Snatch
Set #2 – 63% of 1RM Snatch
Set #3 – 66% of 1RM Snatch
Set #4 – 69% of 1RM Snatch
Set #5 – 72% of 1RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row