CrossFit 201 – CrossFit
Warm-up
Partner PVC EMOM Warm Up
(6 minutes)
A: 10 PVC Deadlifts + 10 PVC Pass Throughs + 10 OHS
B: (Round 1) Up Down + Broad Jump
(Rounds 2) Jumping Jacks
(Round 3) Shuttle Runs
A: Banded Shoulder Distraction (1 min/ side)
B: 30s Groiner into 30s Pigeon Stretch/ side
Barbell Warmup
5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches
STRENGTH
SNATCH COMPLEX
EVERY 1:30 FOR 4 SETS
1 Power Snatch +
2 OHS +
1 Squat Snatch
*Keep loading light to moderate.
This is practice.
Each complex should be done unbroken.
Snatch OHS Complex (4 sets)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap: 20 minutes
Scale: 65/45