Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
:45 Bike
8 PVC OH Squat→ 8 OHS Squat (empty bar)
8 Cossack Squats
2 Inchworm with Cobra
Snatch Warmup (empty bar):
5 Snatch Grip DL
5 Down Shrug w/ Elbows
3 Hang Muscle Snatch
3 Snatch Balance
3 Hang Power Snatch
3 Hang Snatch (squat)
Weightlifting
Hang Snatch (1×1)
18:00 to build to new 1RM
– Power or Squat, but log accordingly
Metcon
Echo Power Snatch Intervals (Time)
25/20 Cal Bike
12 Power Snatches (75/55)
-Rest 1 minute-
20/16 Cal Bike
10 Power Snatches (95/65)
-Rest 1 minute-
15/12 Cal Bike
8 Power Snatches (115/75)
-Rest 1 Minute-
10/8 Cal Bike
6 Power Snatches (135/95)
Rx+ 95/65, 115/75, 135/95, 155/105
last tested 10/22/21
Bright Spot
Snatch
Hang Power Snatch
Power Snatch
Cool Down
1:00 Barbell Quad Smash/Side
1:00 Thread the needle/Side