Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch :30/side, into:

AMRAP X 5

10 Pass Throughs

10 Cossack Squats

3 Up-Downs Over PVC

Empty Bar:

Snatch DL x 5

Down Shrug x3

Down Shrug w/ elbows x 3

Hang Muscle Snatch x 3

2 Hang Snatch + 1 Snatch (full complex)

Weightlifting

2 Hang Snatch + 1 Snatch (6×1)

Every 2:30 x 6 sets

Power or Squat

*build across if desired

Metcon

‘Serena’ (Time)

3 Rounds:

10 Bar-Facing Burpees

8 Power Clean + Jerk (135/95)

5 Squat Snatch
last tested 4/7/21

Bright Spot

Hang Snatch

Snatch

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

Power Snatch

Clean and Jerk

Cool Down

1:00 Feet up the Wall

1:00 Hands on Wall Prison Stretch

1:00/side Pigeon Stretch