Call Us: (678) 824-2850

051627

16
May

051627

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

15/12 Calorie Row (Assault Bike)

12 Power Snatch, 75/55 (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Row (AB)

8 Power Snatch, 95/65 (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Row (AB)

4 Power Snatch, 115/80 (135/95)

Leave a Reply