CrossFit GreenHills – CrossFit
Warm-up (No Measure)
400m Row + 10 Cal Bike
Mobility: Hamstrings + Lats + Shoulders
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