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