Crossfit Garage – CrossFit

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Warm-up

General:

AMRAP X 5

100m run or :30 Jumping Jacks

10 Pass Throughs

10 PVC Around the Worlds

10 Cossack Squats

Specific:

2 RDS (1 w/ PVC, 1 w/ Barbell)

1. Snatch DL x 5

2. Down Shrug x 5

3. Down Shrug w/ elbows x 5

4. Muscle Snatch x 5

5. OH Squat x 5

6. Squat Snatch x 5

Squat Snatch (1×1 or 1×2)

E2MOM x 6 sets

(Can be singles) (Building in weight)

*Allow 5 minutes to build to moderate starting weight

Movement Adjustment:

4 DB Devils Press (Building if possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Power Snatches (95/65)

15 Sit-ups
Level-Up Challenge/Rx+: (115/75)

Cool Down

1:30/side Thread the needle stretch

Bright Spot

Snatch

Sit-ups

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