CrossFit Indian Trail – CrossFit

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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