Crossfit Garage – CrossFit

Warm-up (No Measure)

3 Rounds:

7/5 Cal Bike

10 PVC Pass Throughs

5/5 PVC Around the Worlds

5/5 Forward + Lateral Leg Swings

5 PVC OH Squats

Empty bar (3-5 reps):

Snatch DL

Down Shrug

Down Shrug w/ elbows

Hang Muscle Snatch

Overhead Squat

Hang Snatch (Power or Squat)

Squat Snatch

Weightlifting

1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch (6×1)

Every 2:30 x 6 sets

Power or Squat

Metcon

‘Amanda-ish’ (Time)

9-7-5

C2B Pull-Up

Squat Snatch (135/95)

*15/12 Cal Bike after each set including to finish the workout*

Rx+ Ring Muscle Ups in place of C2B
last tested 4/14/21

Bright Spot

Snatch

Squat Snatch

Power Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch

Chest-To-Bar Pull-ups

Ring Muscle Up

Cool Down

:45/Side Couch Stretch

:45/side Thread the Needle Stretch