CrossFit Millard – CrossFit
Warm-up
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
Weightlifting
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
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
