Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

(Shoulders and Glutes/Hammies from yesterday’s SDHP are likely sore)

Lacrosse Ball scap and delts

Overhead Stretching and mobility bands

3 rounds

40 jumping jacks

20 air squats

5 box jumps to 20″ or less


SA Dumbbell Snatch (build weight and practice technique)

Coach demo and work technique progressions

These are to power snatch depth. May work full snatch depth during this time if mobility allows

record heaviest weight performed alternating with both arms

determine weight for metcon, use a db where you can perform at least 10 unbroken reps in first round


Metcon (Time)

5 rounds

24 alt db snatch

10 box jumps Rx 24/20 Rx+ 30/24

20 wall balls Rx 20/14

18 minute time cap

DB Snatch Weights

Rx >= 40lbs/30lbs

Rx+ >= 60lbs/40lbs

dumbbell must touch the floor before each rep, and athlete may not touch thighs (with off hand) to assist during lift

Cool Down

Metcon (Time)

50 hollow rocks

50 scorpions

50 bird dogs