Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

PVC Snatch warm up

pvc pass throughs

good mornings

pvc sots press

drop snatch

btn press snatch grip

repeat with empty barbell

Weightlifting

Squat Snatch (5×1-1-1)

5 sets of 3 reps

drop bar and rest :15 between reps

rest 2:00 between sets
Power Snatch is option

Conditioning

Metcon (Time)

For Time:

400m Farmers Carry Rx: 53/35

if you set down weight:

5 air squats

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