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CrossFit Cirencester – CrossFit

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OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch

Muscle Snatch (Every 2 mins for 8 (x2 reps))

Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

Power Snatch (Every 2 mins for 10 (x2 reps))

Every 2 minutes, for 10 minutes (5 sets):

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Snatch (2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM)

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon (Weight)

Every 2 minutes, for 6 minutes (3 sets):

Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

Metcon (Time)

3 Rounds For Time:

200m Run

20 Deadlifts 50/25

20 Shoulder To Overhead 50/25

RX+: 60/35

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