Main – CrossFit

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Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Couch Stretch, Posterior Chain Floss, Squat Dislocates

Strength & Skill

***Work on explosive 2nd pull and getting comfortable in a deep catch.

***Stretch in-between rounds.

Hang Snatch (5-5-5-3-3-3)


Metcon (AMRAP – Rounds and Reps)


Complete as much as possible in 12 min. of:

2 x Snatch

10 x Double Unders

4 x Snatch

20 x Double Unders

6 x Snatch

30 x Double Unders

8 x Snatch

40 x Double Unders

10 x Snatch

50 x Double Unders

12 x Snatch

60 x Double Unders

14 x Snatch

70 x Double Unders

…..Continue rep scheme until time.

**Use 70%-80% of your 3RM from the S/S.