CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
:20 Singles – Fast Singles – Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank
2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch
*First round with PVC / Second round with barbell.
STRENGTH
STRENGTH
E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at moderate load and build
toward heavy, but doable, set. The squat
in the HSS does not count toward the 2 OHS.
Squat Snatch Complex (5 x 3)
Metcon (2 Rounds for reps)
“DOUBLE AMRAP”*
AMRAP x 6 MINUTES
1 Hang Squat Snatch RX+(115/75)| RX(75/55)
3 Overhead Squats
25 Double Unders
-Rest 2:00-
AMRAP x 6 MINUTES
1 Hang Squat Snatch RX+(115/75)| RX(75/55)
3 Overhead Squats
25 Double Unders
*The squat in the HSS does not count toward the 3 OHS.
In total, athlete must complete 1 HSS then
3 OHS for a total of 4 reps before the DUs.