Main – CrossFit
Warm Up # 1 (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization
Strength & Skill
Load two bars, one heavy for HSGDL’s and one light for Power Snatch. These two movements are performed in sequences. HSGDL’s to gain a steady load to the hips and PS’s to finish the explosive movement w/ concentration on form.
Halting Snatch Grip Deadlift (5-5-5-3-3-3)
Power Snatch (8-8-8-6-6-6)
Continuous Pull-ups (AMRAP – Rounds and Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.