Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 8
Min 1: 10 Leg Swings (per leg)
Min 2: :40 Bike (Increasing Pace)
Min 3: 10 PVC Pass Throughs
Min 4: 6 PVC OHS
SPECIFIC:
Snatch DL w/ 2 sec. Pause below knee x 3
Down Shrug x 3
Down Shrug w/ elbows x 3
Muscle Snatch from below knee x 3
Power Snatch w/2 sec. Pause below knee x 2
Squat Snatch w/2 sec. Pause below knee x 2
Weightlifting
Snatch EMOM
EMOM X 10
1 Snatch w/ 2 Sec Pause Below Knee
*building*
Log heaviest 1×1 in Bright Spot
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
15 MIN CAP
Score: Time including rest periods
Bright Spot
Snatch
Power Snatch
Cool Down
1:00 Couch Stretch/Side