CrossFit 201 – CrossFit
Warm-up
T-Spine Mobility
2 Rounds
1:00 Row
:30 HS hold (add shoulder taps if possible)
5 Snatch High Pulls
5 Muscle Snatches
5 Snatch Balance (catch in 1/4 squat)
STRENGTH
Power Snatch
Every 2:30min. x 6 Rounds:
250m Row
3 Power Snatch (climbing)
*Start moderate and build up to a max effort.
*Complete the row at about 80-90% effort each time.
Everyone should be done with that under 1min, or scale to 200 meters 🙂
Power Snatch (6 x 3)
Metcon (Time)
For Time:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders
immediately into;
10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders
*Time CAP: 15 minutes
*RX+ Strict HSPU’s