CrossFit VU – CrossFit

Warm Up

AMRAP 7

3/3 Single Leg lateral box step ups

3/3 squat reach ups

3 inch worms

3 Snatch Grip Push Press

3 Snatch Grip RDL

Review Snatch Complex

Metcon (Weight)

EMOM x 20

Min 1- 1 Snatch DL + 2 Low Hang Snatch Pull + 1 Low Hang Snatch

Min 2- 8 Burpee Box Jump (24/20)

Min 3- 15 WB (20/14)

Min 4- Rest

*moderate load for snatch complex…position focus

*Score is weight for snatch complex
RX+

10 BBJ

30/20 WB

Scaled/Masters

Min 1- 1 Snatch Deadlift + 1 Low Hang Power Snatch

Min 2- 6 Up down/Burpee Box Step Ups

Min 3- 12 WB (14/10)

Min 4- rest