6
Feb
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