CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

2m Row or 2m Bike

Lacrosse Ball Shoulders

Banded Shoulder Mobility

Banded Hip Mobility

Squat therapy

Barbell Quad Roll and Calf/Achilles Floss

Dynamic Shoulder Movement

Pass throughs

20 PVC overhead squats


Snatch (6 sets reps 1.1.1)

Squat Snatch Skill Day

Review all elements of the snatch’s 3 pulls

Allow at least 20m to complete and really cover snatch technique

6 sets of 3 Snatch singles

Review Technique in detail and differences between power snatch and full squat snatch


Metcon (Time)

3 rounds

6 power snatch Rx 75/55 Rx+ 115/85

9 Toes to Bar / knee ups / situps

12 cal Row or Bike

10m Cap