Crossfit Garage – CrossFit

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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