CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Hips + Shoulders

2 Rounds:

14m Duck Walk

5 PVC OHS (5 secs going down)

10 Squat Pass through

10 Scorpion Stretch

5 Deck Squat to Tuck Jump

Burgener Warm-up Snatch

Workout Of the Day

Hang Snatch + Overhead Squat

Every 1:15 Minutes for 10 sets

1 BTK Hang Squat Snatch *

2 Overhead Squat

* Start from the floor then “pause 3 second” from Below The Knee and snatch, followed by OHS

* You may increase weight, but practice technique first

Beginners:

3 PVC or EB Overhead squats

Clean and Jerk

Every 1:30 minutes for 10 sets

2 Squat Cleans

1 Split Jerk or Shoulder to OH

* Increasing weight by feel

Beginners:

2 DB/EB Hang Power Cleans

1 Push Press