BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

16 Jumping Jacks

8 PVC Pass Throughs

8 Up Downs

8 PVC OHS

Into…

2 ROUNDS

6 Snatch DL

6 BB Snatch Grip Push Jerk

6 Cossack Squats

6 Burpees

Following the warm-up, take athletes through your Snatch progression.

Strength

Power Snatch (Establish a 3RM Power Snatch)

ON A 20:00 RUNNING CLOCK…

Establish a 3RM Power Snatch

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

Metcon (No Measure)

3 Sets:

1:00 Plank

20 Glute Bridges

200m Jog