CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
5 Snatch Grip Deadlift
5/5 Step Ups
7 tuck ups
7 scap pull ups
5 Hang Sn High Pull
5 Box Jumps
7 Kip Swings
7 HKR or TTB
5/5 worlds greatest
5 Snatch High Pull
Review BB Complex
Strength
Power Snatch Complex (1 x 1 )
1 Power Snatch + 1 Hang Power Snatch
15 min clock
60-65% of 1RM
Stay light, starting snatch cycle next week
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
7 TTB
7 Power Snatch (95/65)(75/55)
-rest 2 min-
AMRAP 6
7 Box Jump (24/20)
5 Power Snatch (115/85)(95/65)
RX+
115/85
135/95
Scaled
Less weight
Step ups
HKR