Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Banded Overhead Mobility

10 slow deadbugs

10 slow bird dogs

10 scorpions

10 YTW’s

300 m Row

50′ walking lunge with overhead reach

10 air squats

50′ bear crawl

Review Power snatch to drop snatch and practice with PVC


Power Snatch to Drop Snatch (15 min EMOM perform 1-2 reps complex)

Start with the bar and build slowly. Keep movement crisp and snappy.


Scaling Options

In order of mobility requirements

A) 1 power snatch+ 1 overhead squat

B) 1 power snatch + 1 back squat (lower the bar behind neck)

C) Single Arm dumbbell snatch + overhead squat, 1 rep each arm

D) Snatch grip pull x 2 reps


Metcon (Time)

5 rounds

10 American KB Swings

200m Run

Rx 53/35 Rx+ 70/35

Time Cap: 12 minutes

you may complete past cap if time allows