CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 10 Cal Bike

Mobility: Hamstrings + Lats + Shoulders

3 Rounds:

5 EB Overhead Squats

5 EB Snatch Deadlift

5 EB Snatch Push Press

5 EB Good Morning

10 Iron Cross Stretch

Workout Of the Day

With a running clock, every minute perform 1 lift

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Male: 5 lbs increase, DL increase 10lbs

Female: 2.5 lbs Increase, DL increase 5lbs

* Minimum of 2 attempts if failed, then proceed to next movement.

For beginners: 2 attempts before increasing weight

Squat Snatch

Clean

Deadlift