Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP

2 ROUNDS

:30 Bike or Row

8 Step Ups

10 PVC Pass Through

10 Jumping Overhead Squat

5 Broad Jumps

PVC Pipe warm up

3 Back Rack Power lands

3 OH power lands

3 High elbows to power land

3 Shrug to power land

3 Power snatch

Barbell warm up

3 Snatch Deadlift

3 Snatch pull

3 Muscle snatch

3 Power snatch

Build up

Spend only a few min loading a light weight on bar to practice a few reps. Then add more if needed for the first working set.

Strength

Power Snatch (2 – 2 – 2 – 2 – 2)

Every 2 minutes complete a set. Build up to a moderate load. We are not looking for a 2 rep max.

Workout

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Bar facing burpees over the bar

7 Power Snatch 95/65#

9 Air squats

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Bar facing burpees over the bar

8 Alternating DB snatches 50/35#

9 Air squats