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.