CrossFit Indian Trail – CrossFit
Snatch Warm-Up #3 (No Measure)
2:00 on bike/rower
10 pvc pass throughs + rotations
5 kang squats
spiderman and reach
y’s t’s w’s cuban presses (10-12 each)
10 air squats + 6 cossack squats
Barbell Warm up
-5 good mornings
-5 back squats
-5 snatch grip behind the neck push presses
-5 Snatch Pulls
-5 Muscle snatches
-5 Hang Power Snatches
-5 Overhead squats
-5 Snatch Balances
before wod
25 singles
calf stretch
8-10 kip swings
3-5 strict pull ups
20 DU’s
5 GHD sit ups
5 push ups
5 pull ups
Weightlifting
1 snatch pull +1 hang snatch +1 snatch
5 sets of snatch complex building in weight
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE
*Do one set every 2 minutes.
Metcon
California Roll (2 Rounds for time)
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6″ above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-
*REPEAT from September 20, 2021