CrossFit and Personal Training

• Light rolling for 2 min for T spine/lats
• 1 min banded shoulder distraction
• 30 sec couch stretch per leg
• 1 min banded ankle distraction per leg

• 250m easy row
• 3 strict pull ups
• 6 spidermans
• 9 squats
• 250m moderate row
• 3 kipping pull ups
• 6 push ups
• 9 OHS w/ dowel

Then,

Coach Led Introduction of primer + positions for the snatch

5 min EMOM BB Primer (build to no more than 50% of 1RM)

• 1 hang snatch + 1 OHS (pause 2 sec in the bottom) + 1 snatch balance

EMOM for 11 mins:

• Minute 1 – 3 Snatches @ 70%
• Minute 2 – 2 Snatches @ 73%
• Minute 3 – 1 Snatch @ 76%
• Minute 4 – Rest
• Minute 5 – 3 Snatches @ 72%
• Minute 6 – 2 Snatches @ 75%
• Minute 7 – 1 Snatch @ 78%
• Minute 8 – Rest
• Minute 9 – 3 Snatches @ 74%
• Minute 10 – 2 Snatches @ 77%
• Minute 11 – 1 Snatch @ 80%

15 min Time Cap:

• 50 Double Unders
• 15 Bar Facing Burpees
• 15 Snatches (95/65)
• 50 Double Unders
• 15 Bar Facing Burpees
• 12 Snatches (115/80)
• 50 Double Unders
• 15 Bar Facing Burpees
• 9 Snatches (135/95)
• 50 Double Unders
• 15 Bar Facing Burpees
• Max Snatches in remaining time (155/105)

• snatch grip deadlifts 5 x 5 @ 100% snatch
• pistol technique work – 20 per leg (scale as necessary)

• Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash