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

013019 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm-up

Skill

Metcon (No Measure)

15 Min Pull Up Fundamentals
*Proper pulling techniques

*Kip swings

*Scap Pull Ups

Metcon

Metcon (Time)

5 Rounds

3 Clean complex 115/85

(3 hang squat clean + 3 S2O = 1 Rep)

10 HSPU

20 Ab mat sit ups

** 20 Min Cap**
HSPU variations

*Pike HSPU

*1.5x Hand release push ups

Warm-up

partner

200 m run together

10 pushups/plank

15 situps/hollow hold

20 air squats/goblet squat hold

15 situps/lateral lunges

10 pushups/primal pull throughs

200 m run together