Crossfit

Wednesday- Retest

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up

:30 Shoulder Stretch
10 Pass Throughs
10 OHS

3 Rounds
10 Banded Pull Aparts
8 Light Hang Snatches
6 Box Jumps

Weightlifting
Snatch Complex 2.0 (1 Rep Max)
Squat Snatch
Hang Squat Snatch
2 OHS

15:00 to find a new 1 rep max for this snatch complex.

Metcon
Metcon (Time)
For Time

RX
15 HSPUs
8 Alt. DB Clean & Jerks 50/35
Rest :60
12 HSPUs
6 Alt. DB Clean & Jerks
Rest :60
9 HSPUs
4 Alt. DB Clean & Jerks
Rest :60
6 HSPUs
2 Alt. DB Clean & Jerks

Scaled
Modified HSPUs or DB Presses
DB Clean & Jerk 40/25