CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

200m Row Sprint x 2

10/7 cal Bike Sprint x 2

Mobility: Wrist and Shoulders

2 Rounds:

5 Burpee Broad Jumps

14m Crab Walk

5 5lbs plate Arm Rotations (each arm)

10 Squat Toe Touches

5-10 minutes

Warm-up hang Power Snatch.

1- Dip (High Hang Pos)

2- Above the knee (Shoulder over the bar)

3-Go (to Power Pos)

Workout Of the Day

Hang Power Snatch

Every 1:30 Minutes for 6 sets

5 Unbroken Hang Power Snatch

* Increasing weight

* High Hang or Above Position will do.

Scaled: Practice Mechanics first. Use DB or EB first.

Metcon (Time)

5FT

5 DB Hang Squat snatches, left arm

5 DB Hang Squat snatches, right arm

10 Wall Balls

Rx 30/20 14/10

Rx+ 35/25 20/14

Scaled Version

Metcon (No Measure)

5 RFT

5 DB Hang Power snatches, left arm

5 DB Hang Power snatches, right arm

5 Wall Balls