CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Do this before class:

60s Airbike Sprint + 15 Burpee Sprint

Mobility: Shoulders, hips, OH

position, hamstrings

3 Rounds:

5 Barbell behind the neck push press

5 Barbell OHS

10 Barbell good mornings

Workout Of the Day

Squat Snatch

Every 1:30 minutes for 8 sets

1 rep Squat Snatch

* No prescribed weight

Scaled:

– 1 Power Snatch to a full squat

– 1 Hang Squat Snatch

– 1 OHS

Metcon (Time)

For Time (15 min cap)

2 Rounds

30 Thrusters

30 DBL KB Deadlift

15 Medball Sit Ups

15 Hang Power Snatch

Rx 65/45 14/10 24kg/16kg

Rx+ 75/55 20/14 32kg/24kg

Scaled Version

Metcon (No Measure)

For Time

2 Rounds

30 DB Thrusters

30 DBL DB Deadlift

15 Sit Ups

15 Hang Power Snatch

* lower weights