013119 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm-up

400m run

burgener warm up 3x at each position, 3 rds

1. down and up

2. elbows high and outside

3. muscle snatch

4. snatch land

5. snatch drop

6. hang power snatch

Weightlifting

Power Snatch

*Working on proper positions in the power snatch. Review power snatch from the hang and the ground, catching position and proper set up and grip.

3×3 @ 60%

2×3 @ 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

Run 400 m

4 Min AMRAP

10 Power Snatch 95/65

18 Ring rows

*Rest 2 min

Run 400 m

4 Min AMRAP

8 Hang Power Snatch 85/55

10 OHS

Categories: WOD

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