CrossFit – Tue, Jun 17
Barbell Prep
High-Hang Snatch (Weight)
[E:/ 1:30]
5 Sets
3 High Hang Snatch @55-60% 1 RM Snatch
*Focus on speed/position!
Metcon Warm Up
Movement Prep/Activation
1:00 Jog (increasing pace)
-Then-
Warm up to workout weight w/1 Wall Walk after each weight increase.
Workout Prep
1 Set (at workout pace)
100m Run
2 Hang Dumbbell Snatch (at workout weight)
2 GHD Sit Ups
1 Wall Walk
Whipsnakes (Time)
For time:
800m Run
60 Alt. Hang Dumbbell Snatch (50/35)
40 GHD Sit Ups (OR 60 Abmat Sit Up)
20 Wall Walks
40 GHD SIt Ups (OR 60 Abmat Sit Up)
60 Alt. Hang Dumbbell Snatch (50/35)
800m Run
- Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time: sub 25 minutes
Time Cap: 30 minutes
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)