3
Apr
040317
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
1 Snatch DL + 2 Hang High Pull + 1 Hang Squat Snatch (3 Sets @ a light weight)
3-Position Snatch (1@45%, 50%, 55%, 60%, 65%, 70%)
High Hang + Hang + Ground
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
30 Air Squats
200 Meter Run
10 Push Jerks, 135/95#
Rx+
AMRAP 12:
30 Air Squats
15/10 Calorie Assault Bike
10 Push Jerks, 155/105#