Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
2 Sets of 5 reps each:
First 3 weight jumps perform
Power Snatch + Squat Snatch
This warm up should take about 10mins.
Squat Snatch (Find 1RM [15min])
This is not a Power Snatch into an overhead squat. Work on catching the bar as close to the bottom of the squat as possible. If you default to power snatch you MUST strip the bar back and work on your technique, more weight is never the answer.
Scaled: 5RM Squat Snatch
75 Thrusters (35/25kg)
20 Wall Balls (9/6)
20 Sumo Deadlift High Pull (50/35)