Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

400m run (No Measure)

(No Measure)

3 rounds
10 Pass Throughs
10 PVC OHS
10 PVC Good Mornings

Movement Prep

5 mins

Snatch Position Drills (No Measure)

x10

Barbell Power Snatch (No Measure)

5 from each position

Weightlifting

30 mins

Snatch (3×3 Pos 1, 3×2 Pos 2, 3×1 Pos 3)

*Add weight as you move from each position

Metcon

6 min AMRAP (AMRAP – Rounds and Reps)

50 Air Squats
25 Abmat Situps
10 Push-ups

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