Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
40 Single Unders (Can do DU in second round)
12 Alt. Samson Lunges
8 Snatch Grip DL
8 PVC Pass Throughs
8 PVC Around the Worlds
Specific:
( w/ empty barbell)
1. Snatch DL x 3
2. Down Shrug x 3
3. Down Shrug w/ elbows x 3
4. Muscle Snatch x 3
5. Behind the neck snatch grip push press x 3
5. Hang Power Snatch x 3
6. Power Snatch x 3
Snatch (5×3 @ 70-75% of 1RM)
– rest 2:00 between sets
– TNG encouraged, but may do quick singles
Dub Snatch (Time)
100-75-50-25
Double Unders
20-15-10-5
Hang Power Snatch (95/65)
*Cash Out: 1 Rope Climb*
9 MIN CAP
SU 1:1
Accessory Work
3 Sets for Quality:
15 Banded Face Pulls
10 DB Frontal Raises
10 DB Lateral Raises
Bright Spot
Double-Unders
Power Snatch
Hang Power Snatch
Cool Down
1:00 banded shoulder distraction stretch/side