CrossFit Millard – CrossFit
Warm-up
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
Weightlifting
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.
Demo
https://youtu.be/iJCOJK1KWR0
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
Conditioning
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
