CrossFit 201 – CrossFit
Warm-up
Partner Warm-up…
One athlete on the bike the other with a PVC
switch after full round
1 ROUND
Partner 1: Bike
Partner 2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from 1⁄4 squat (PVC)
5 Sots Press (PVC)
1 ROUND
Partner 1: Bike
Partner 2, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)
STRENGTH
SNATCH COMPLEX
EMOM FOR 8 SETS
1 Snatch*
*Start moderate-heavy and build to heaviest single rep.
Snatch (8 x 1)
Metcon
Metcon (6 Rounds for reps)
EMOM x 12 MINUTES*
MIN 1 – :45 Max Power Snatch RX+(95/65)| RX(65/45)
MIN 2 – :45 Max Cals on Bike
*:15 Mandatory rest after each :45 work period.