020617

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT6 (No Measure)

MOBILITY

– Trap/First Rib Lacrosse Ball Mobilization – 1:00 Each side

– Foam Rolling: Thoracic (Upper Back) – 1:00

– Banded Shoulder Distraction – 1:00 Each Side

– Couch Stretch – 1:00 Each Leg

ACTIVATION

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats

Into..

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Weightlifting

Snatch (7×1)

Build to a heavy single (HS) then:

1@85% of HS

1@90% of HS

Snatch Pull (3×2@105% of 1rm)

Metcon

“Snake Bite” (Time)

21-15-9

Squat Snatch, 95/65#

C2B Pull-ups