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041817

18
Apr

041817

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

Power Snatch + Overhead Squat (2+3@60%, 2+3@65%, 2+3@70%, 2×2+3@75%)

Rep Scheme explanation:

2+3@60% = 2 Power Snatches + 3 OHS at 60%

Metcon

“Boat Race” (Time)

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.
Rest exactly 3:00 between rounds.

Include rest in total time.

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