Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets of 5 reps each:
Snatch pull
Muscle Snatch
Power Snatch
Squat Snatch
First 3 weight jumps perform
Power Snatch + Squat Snatch
This warm up should take about 10mins.
Weightlifting
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
Metcon
Metcon (Time)
800m Run
75 Thrusters (35/25kg)
800m Run
CrossFit45 WOD
Metcon (Time)
5 Rounds
20 Wall Balls (9/6)
20 Sumo Deadlift High Pull (50/35)