CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
AMRAP x 8 MINUTES
10 banded upright rows
10 PVC Pass Throughs
5/5 Squat Reach Ups
5 Snatch Grip Push Press w/ PVC or BB
5 OHS
Into..
Barbell Prep for Snatch
Strength
Metcon (Weight)
ON A 25:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Snatch*
+
2 “Deep” Hang Power Snatch*
*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.
(Score is Weight)
Finisher
Metcon (Time)
For Time
75 KBS (53/44)(35/25)
RX+
70/53
Scaled
Less weight
40-50 reps