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5.30.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulder Stretch (30 – 40 secs per arm)

Shoulder Pull A Parts 10-10-10

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

Warm-up

3 Rounds:

10 Empty Barbell Snatch-Grip behind the Neck Press

Turf Sprint (D+B)

10 Empty Barbell Snatch-Grip Deadlifts

Turf Sprint (D+B)

10 Empty Barbell Overhead Squats

Turf Sprint (D+B)

– THEN –

Coach 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. Hang Power Snatch

6. Power Snatch

Power Snatch (1×5 @ 65%, 1×4 @ 70%, 3×3 @ 75-85%)

Work/warm up to 65% perform first working set then perform prescribed percentages for remaining working sets. Record heaviest set of 3 power snatches in Wodify.

*Novice: Keep weight light to moderate for 5×3 reps.

Core

5 x 1-MIN MAX Plank Holds

*Set clock hold for as much as the 1 min as possible reset after each min*

Metcon (AMRAP – Reps)

AMRAP 15:

10 Power Snatches 95/65

20 Slam Balls 20/15
Scale Options:

12 DB Snatches (6/side)

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