290916

Michael
Wednesday, September 28, 2016 - 04:00

GW Performance - CrossFit


Warm-up

Snatch Warm Up (No Measure)


1 Round / 30-60 sec each:



Bar on knees - ankle mob

BTN front rack - elbow stretch

Snatch grip tempo RDL - hamstring stretch

BB cossaks - hip mob



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Snatch Push Press @ 25 - 50%

2 x 3-5



Snatch High-Pull @ 25 - 50%

2 x 5-10



Muscle Snatch @ 25 - 50%

2 x 3-5



Tall Snatch @ 25 - 50%

2 x 3-5

Weightlifting

ALL: Hang Power Snatch (EMOM: 10 x 3 / Across)

Metcon

ALL: Metcon (AMRAP - Reps)


AMRAP:



4 x (40sec on / 20sec off)

Push Press (45kg / 30kg)



- Rest to 5:00 -



4 x (40sec on / 20sec off)

KB Swing (24kg / 16kg)



- Rest to 10:00 -



4 x (40sec on / 20sec off)

Burpees



Scale weight appropriately



Score is total reps