Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Pre class: Foam roll

Lacrosse ball upper back and traps

General warmup

300m row

50′ walking lunges with Oh reach

50′ reverse lunge

50′ toy soldiers

15 air squats

10 yoga push ups

Snatch movement prep

Overhead mobility bands

10-15 arm swings

10-15 pvc passthroughs

With PVC in snatch grip

10 Btn snatch grip press

10 btn push Jerk snatch grip

10 drop snatch

10 snatch balance

5 sots press

Warmup for snatch or power snatch full movement


Rx: Power Snatch (5 sets 2 reps)

intermediate athletes may add 1 overhead squat to each power snatch

Rx+: Snatch (5 sets 2 reps)

advanced athletes only

full snatches, no overhead squats allowed

Opt: Snatch Pull (5 sets 5 reps)

This option is for those individuals unable to power snatch.

Opt 2: SA Dumbbell Snatch (5 sets of 5-10 per arm)

optional scaling for injury


Metcon (Time)

4 rounds

10 american kb swings

400m Run

rest as needed

Rx 53/35

Rx+ 70/53
in the event of inclement weather, sub 400m run with 500m Row

kettlebell swing demo