032817

CrossFit 285 – CrossFit

Warm-up

Snatch warmup 1 (No Measure)

MOBILITY

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

– Wrist Stretches – :30s in each position

– Couch Stretch – 1:00 Each Leg

– Ankle Flexibility (Dorsiflexion) – 1:00 each foot

Activation

Row 2:00m slow

3 sets:

15 PVC pass throughs

10 PVC overhead squats

7 PVC goodmornings

7 pushups

7 ringrows

Snatch 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

Clean and Jerk (2@60%, 2@65%, 2@70%, 2@75%, 2@80%)

Metcon

“Squat Hops” (Time)

10 Front Squats, 95/65#

50 Abmat Sit-Ups

100 Double-Unders

10 Front Squats, 95/65#

40 Abmat Sit-Ups

80 Double-Unders

10 Front Squats, 95/65#

30 Abmat Sit-Ups

60 Double-Unders

10 Front Squats, 95/65#

20 Abmat Sit-Ups

40 Double-Unders

10 Front Squats, 95/65#

10 Abmat Sit-Ups

20 Double-Unders