Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll focusing on lats shoulders triceps

Mobility

2 rounds shoulder warm up

https://youtu.be/Qt4RNqK35hc

8 reps of each

Warm up

3 rounds

200m Row

5 slam ball slams 20lbs or 50lbs

5 air squats

PVC warmup and technique review of hang power snatch

Weightlifting

Hang Power Snatch (5 sets on a 90s clock – 10 REPS)

10 ub reps every 90seconds for 5 sets

Weight

Rx 75/55

Rx+ 95/70

Light weight or bar only

Technique focus on second and third pull mechanics

This is a great chance to work on you snatch technique!

Conditioning

Metcon (Time)

3 rounds

20 SDHP Rx 95/65

20 Burpees (clap overhead)

12 min time cap

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