Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam Roll

Lacrosse Ball- Rear Delts and Scap

5min Row or 5m Bike

2 rounds

10 deadbugs alternating

10 birddogs alternating

10 scorpions

Shoulder Mobility with bands

Snatch Warmup

PVC pass throughs 10-15

PVC Around the world 10 each dir

with PVC or Barbell

10 btn snatch press

10 overhead squat

10 Drop snatch

5 tall power snatch

5 Hang power snatch

5 atk power or squat snatch


Snatch (tng 3-3-3; tng 2-2; build heavy single)

Fitness Athletes and Beginner Athletes perform

Power Snatch

5 rounds 5 reps

Mobility Limitations with thoracic spine

Power Snatch recommended.

Shoulder Issues

Alternating DB Snatch

5 sets 10 reps

Build DB weight as needed


Metcon (Time)

5 rounds

5 tng power snatch at 50-60% heavy single

5 bar over burpees

10 abmat situps

12 min time cap
Fitness Athletes

substitute 10 alt db snatch for power snatch

sub bar over burpees for regular burpees x 5