Tuesday 09/26/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

3 Rounds- Coach Led

10 PVC Rotations

3 Snatch Pulls

3 Muscle Snatches

3 High Hang Power Snatches

3 Overhead Squats
Starting with empty bar and adding weight each round.

Weightlifting

Snatch Pull (3×4)

Across, at 85% of max snatch.

Dead Hang Snatch (4×2)

Across, at or around 50-60% of max snatch.

Drop Snatch (4×2)

Across, at or around 50-60% of max snatch.

Snatch (8×1)

Across, at or around 75-80% of max snatch.

Core Work

Metcon (No Measure)

3 Rounds

12 Back Extensions

24 Alternating Jack Knives

10 Side Bends

30sec Hollow Hold