042517
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
Metcon
“Towing” (AMRAP – Reps)
AMRAP 4:
18 Power Snatches, 95/65#
18 Barbell Facing Burpees
Max Calorie Row in Time Remaining
Rest 4:00
AMRAP 4:
15 Power Snatches, 115/85
15 Barbell Facing Burpees
Max Calorie Row in Time Remaining
Rest 4:00
AMRAP 4:
12 Power Snatches, 135/95#
12 Barbell Facing Burpees
Max Calorie Row in Time Remaining
Score is total Calories only.
