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5.7.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

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

PVC OHS Squat Therapy (30sec – 1 MIN)

Warm-up

20 snatch grip behind neck press

20 Air Squats

Bear Crawl (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

Metcon (Weight)

EMOM 16 –

ODD: 5 Power Snatches

EVEN: 5 OHS

*Weight = 60% of snatch 1RM*

Metcon (Time)

3 RFT:

30 Air Squats

25 Push Ups

20 T2B
Scale Options:

Hand-Release Push Ups

Knee Raises or Toes to Posts

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