Group Class Workout

 

Warm Up: 20/15 Cals, 15 OHS PVC, 20 arm circles, 10 burpees, 15 PVC PT, GM

PVC Progression for Snatch (5 Minutes)

 

Strength: Snatch 15 Minutes

10 Heavy Single or Snatch Practice

Beginner Complex: 1 Power Snatch + 1 Hang PS + 1 OH Squat

 

Metcon:

 

Crossfit

0-3 Minutes (Complex)

-1 TTB, 1 Pullup, 1 C2B (Adv only)

-2,2,2, 3,3,3,4,4,4….

 

Scaled: Banded Pullups, Knee Raises

3,3,6,6,9,9,….

Rest 1 Minute

 

3 Rounds

5 Power Cleans 95/65

10 Front Rack Lunges 95/65

15 S2OH 95/65

 

 

Welded Lean

 

5 Rounds

10 DB Snatches 40/30

30 Double Unders

10 Burpees

30 Russian Twist (Total) 20/16

 

Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)

Improves: Overhead Position, Front Rack Position