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10.13.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

T-Spine, Shoulders, Hips, Hamstrings

Warm-up

Dynamic Shoulder Stretching w/ Coach:

Banded Shoulder Stretch (30 – 40 secs per arm)

Shoulder Pull Aparts 10-10-10

OH KB Walks (D+B on turf zig zag) 35/25

THEN

Snatch Warm-Up w/ PVC:

(3 reps per movement)

1. Snatch Grip Deadlift

2. Snatch Grip Deadlift + Shrug

3. Snatch Grip Deadlift + Shrug + High Pull

4. Muscle Snatch

5. High Hang Power Snatch

6. Hang Power Snatch

7. Power Snatch

8. Power+Hang Power+High Hang Power Snatch

3-Position Snatch (1×3 @ 60%, 1×3 @ 65%, 2×3 @ 70%, 1×3 @ 75%)

Full Squat Snatch(floor) + Hang (1″ above knee) Squat Snatch + High Hang (hip pocket) Squat Snatch
*Power snatches*

Metcon (Time)

4 RFT:

10 Push Press 95/65

10 Burpee

10 Power Snatches 95/65

10 Wall Ball 20/14
Scale Options:

Push Press 75/45 (Empty Bar)

Power Snatches 75/45 (Empty Bar)

*DB Snatches for newbies*

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