CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

Partner PVC EMOM Warm Up

(6 minutes)

A: 10 PVC Deadlifts + 10 PVC Pass Throughs + 10 OHS

B: (Round 1) Up Down + Broad Jump

(Rounds 2) Jumping Jacks

(Round 3) Shuttle Runs

A: Banded Shoulder Distraction (1 min/ side)

B: 30s Groiner into 30s Pigeon Stretch/ side

Barbell Warmup

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

STRENGTH

SNATCH COMPLEX

EVERY 1:30 FOR 4 SETS

1 Power Snatch +

2 OHS +

1 Squat Snatch

*Keep loading light to moderate.

This is practice.

Each complex should be done unbroken.

Snatch OHS Complex (4 sets)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap: 20 minutes

Scale: 65/45

Share