BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Bike

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (95/65)|(65/45)

MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.