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051217

12
May

051217

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 (3@60%, 3@75%, 3@70%, 3×3@75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

20 Burpees

17 Power Snatches, 75/55#

20 Box Jumps, 24/20″

17 Wallballs, 20/14#

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