Crossfit

Wednesday

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
10 Pass Throughs
10 Around the Worlds
2 Wall Walks

As a Group:
5 Snatch Pulls
5 Muscle Snatches
5 Hang Snatches
5 OHS
5 Snatch Balances
5 Snatches

Weightlifting
Squat Snatch (Weight)
Take 10 minutes to preform:
10 Squat Snatches @ 72.5%
Rest :90
8 Squat Snatches @ 75%
Rest :90
6 Squat Snatches @ 77.5%

Metcon
Metcon (Time)
For Time

RX
40 Alt. DB Snatches 50/35
10 HSPUs
20 Burpee over DB
30 Alt. DB Snatches
10 HSPUs
20 Burpee over DB
20 Alt. DB Snatches
10 HSPUs
20 Burpee over DB
10 Alt. DB Snatches
10 HSPUs
20 Burpee over DB.

Scaled
40 Alt. DB Snatches 35/20
10 Mod. HSPUs
15 Burpees
30 Alt. DB Snatches
10 Mod. HSPUs
15 Burpees
20 Alt. DB Snatches
10 Mod. HSPUs
15 Burpees
10 Alt. DB Snatches
10 Mod. HSPUs
15 Burpees