CrossFit and Personal Training

barbell warmup

2 rounds: 1 with dowel, 1 with bar

• 5 jump and shrug
• 5 elbows high
• 5 muscle snatch
• 3 snatch balance to 2” drop
• 3 snatch balance to just above parallel
• 3 full snatch balance
• 5 power snatch

EMOM x 5 rounds:

• 5 touch and go power snatch (light weight)

rest 1 minute

EMOM x 5 rounds:

• 3 touch and go power snatch (moderate weight)

Rest 2 minutes

Every 30 Seconds for 5 minutes:

• 1 Power snatch (heavy weight)

• 100 burpees

starting at 0:00 and every 2 minutes = 200 meter run

* scale as per your coach