Saturday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam Roll and Lacrosse Ball tough spots

10 Orange Band Star Pulls

10 Face Pulls with band


Warm-up (No Measure)

200m Run

10 air squats

20 walking lunges

10 push ups

10 ring rows


Snatch Grip Deadlift (8-8-8-8-8)

if you have snatched before, use about 65%-75% of your max power snatch weight

focus on technique and proper muscle activation at this lighter weight for higher reps

If you don’t know your max power snatch, start with a bar warmup, and build until you have reached a moderate load, Not a Heavy load.


Metcon (Time)

Med Balls are my best friend

3 rounds for time

400m Med Ball Run 20/14-10

8 wall balls 10’/9′

8 Burpees over ball

Note: Run the 400m as 2x200m Runs
Rx+ option is 50lb slam ball (Josh Ferge)

Wall ball height is as high as possible if using Slam ball

WOD may be done outside against brick wall if nice out