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#