CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

:30s Light Bike + :30s Reverse Samson

:30s Moderate Bike + 10 Dowel Passovers + 5 Overhead Squats

:30s Fast Bike + :30s Walkouts + 5 Barbell Overhead Squats

2 Rounds:

:20s Jumprope (singles or doubles)

:30s Empty Barbell OHS Hold (bottom)

:60s Thoracic Opener

Snatch Barbell Warmup

2 Rounds, first with an empty barbell. Free to increase weight slightly, or complete the second iteration with the same empty barbell.

5 Snatch Grip Deadlifts

3 Hang Muscle Snatches

3 Behind the Neck Push Presses

3 Behind the Neck Push Jerks

3 Hang Power Snatches


Tempo Power Snatch (10 sets of 1 rep)

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 – 60%

Sets #4+5+6 – 65%

Sets #7+8 – 70%

Sets #9+10 – 70-75%, based on feel.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.


Metcon (AMRAP – Rounds and Reps)


25 Double-Unders, 5 Power Snatches (135/95)

25 Double-Unders, 5 Bar Muscle-Ups