Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12min cap

10 Iron cross/RO2VS

10 Scorpions

10 Prone thoracic rotations

1:00 Prone lat stretch on box

20 Band pull-aparts

20 banded lateral steps ea leg

10 Banded air squats

10 Barbell hang snatches

10 Snatch grip military press (Behind the neck)

Snatch (10x 2-1)

Every 1:30 for 10 rounds (15 minutes)

2 Power snatches

1 Squat snatch

@ 75-80% of your 1RM

Metcon (Time)

5 rounds for time: 10 min cap

10 Knee to elbow

5 Squat snatch (65/95)

5 DB /KBbox step over (24″/20″)(40/25)

Rx+:

– Snatch: 115/75

– DB/KB: 50/35