CrossFit 201 – CrossFit
Warm-up
3 Progressive Rounds…
50 Single Unders – 30 Double Unders or 50 Single Unders – 30 Double Unders
16 Lunges – 15 Air Squats – 10 Jumping Squats
10 Up Downs – 8 Burpees – 6 High Jump Burpees
2 Rounds of…
10 PVC Passes
:30 FlagPole w/ PVC (R)
:30 FlagPole w/ PVC (L)
10 PVC OHS
STRENGTH
SNATCH COMPLEX
EMOM x 10 MINUTES
Hang Power Snatch +
Hang Squat Snatch +
Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.
Snatch Complex
Metcon
Metcon (Time)
FOR TIME
80 Double Unders
20 Burpees Over Bar
20 Hang Power Snatches RX+(95/65)|RX:(65/45)
20 Overhead Squats
20 Hang Power Snatches
20 Burpees Over Bar
80 Double Unders