CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hips and hamstrings

3 Rounds

5 hang muscle snatch

10 overhead squats

10 barbell good mornings

Workout Of the Day

Snatch Grip Deadlift

Squat Snatch

Every 1:30 minutes for 9 sets

1 Snatch Grip Deadlift +

1 Squat Snatch

* Increasing weight

* Practice touch and go

Beginners:

1 Snatch Deadlift

1 OHS or H.Power Snatch

Metcon (Time)

For Time (10 min cap)

30-20-10

Hang DBL DB Snatch

15 TTB After each round

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (No Measure)

For Time (10 min cap)

30-20-10

Single Arm Hang DB Snatch

15 K2C or Sit-ups After each round