CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll focus on thoracic, lats and arm movements overhead

Lacrosse Ball upper back around traps and shoulders, work your arms into overhead movements

20 PVC pass throughs

General Warmup

200m Run

50′ inchworm with pushup

30s Hand stand hold

20 abmat situps

50′ overhead db yoke walk

10 sa db overhead squats

Specific movement prep

PVC Power snatch, overhead squat and full snatch technique practice


Power Snatch + OH Squat (5 sets 5 reps in singles (

1 ps + 1 ohs

think about posture and positioning, do not increase weight unless posture and positioning maintained.
this is not a max snatch day, keep weights moderate and work on positioning!


Metcon (Time)

15 minute time cap


3 rounds for time of:

Row 250 meters

12 squat snatches

21 push-ups


Snatch weight Rx 65/55

Rx+ 85/75
NO DROPPING THE BAR AT 65 LBS! These reps should be TnG!

Power snatches are okay!

Note the much lower Rx weights! These are for conditioning and working on cycling the barbell faster! If you cannot do the Rx weight, scale weight appropriately!

You should be able to do at least 6-8 or all 12 reps quickly unbroken of the RX weight.