Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

2 rounds

45 sec cardio

15 Banded good mornings

10 Alternating lunges + PVC pass throughs

30 sec straight arm plank

10 V-ups

Power snatch warm up

1 round with PVC

1 round with empty bar

Dip, drive, shrug

Hang muscle snatch

Overhead squats

High hang power snatch

Hang power snatch

Power snatch

Spend a few min prepping for the EMOM

Weightlifting

CF/L: Power Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 )

EMOM of building to a heavy single rep power snatch.

Metcon

CF: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

CFL: Metcon (Time)

For Time

60 Alternating DB Snatch, 50/35#

Cool Down

3 min light cardio