Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

12 straight-leg sit-ups

12 supermen

12 tempo PVC muscle snatches

Hang Power Snatch (- STRENGTH I –
For load:
Every 1:30 for 10 sets:
3 hang power snatch)

– Above the knee

– Complete each lift at 60% or better based on the percentages of your 1-rep max.

– Look to increase loading on every set. So, each jump should be relatively small.

– Think about jumping the weight up to your overhead position and driving your elbows up and back to help keep the bar close. On the return, think about pushing the bar back to the hang position.

GHD Power Snatch (Time)

– RX –
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
Target time 15-18 minutes

Stretching (No Measure)

1 set:

1:00 lacrosse-ball shoulder mash/side

1:00 cobra stretch