CrossFit 201 – CrossFit
Warm-up
3 Rounds
1:00 Bike
1:00
(Round 1) Mt. Climber w/ twist
(Round 2) Flag pole with PVC (:30/ side)
(Round 3) 5 PVC OH Squats, 5 pass throughs (amrap)
Barbell Warmup (6 reps of each)
1.Snatch Deadlift
2.Behind The Neck Strict/Push Press
3.Kang Squat
4.High Hang Muscle Snatch
5.High Hang Power Snatch
6.Hang Power Snatch
7.Overhead Squat
8.Hang Squat Snatch
STRENGTH
SNATCH COMPLEX
E2MOM x 12 MINUTES…
1 Squat Snatch + 2 OHS*
*Start moderate and progress
every set to heaviest set of complex.
Snatch Complex (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
6 Squat Snatch RX+(115/75)|RX(95/65)
12 Toes to Bar
18/14 Cal Row
Cool Down
5:00 Flow Stretching