Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
8/8 Single Arm SDHP
8 Kip Swings
10 Alternating V-Ups
10 Step-Overs
Empty Bar (3-5 reps):
Snatch DL
Down Shrug
Down Shrug w/ elbows
Snatch Pulls
Muscle Snatch
Below the Knee Snatch
Power Snatch
Weightlifting
1 Below the Knee Snatch + 1 Snatch (6×1)
Every 2:30 x 6 sets
*building*
– Power or Squat
Metcon
“Stairway to Heaven” (Time)
3 Rounds:
20 Double DB Box Step Over (50/35)(24/20″)
16 Alt. DB Snatch
12 T2B
Bright Spot
Below the Knee Snatch
Snatch
Power Snatch
Double DB Box Step Over
DB Snatch
Toes-To-Bar
Cool Down
1:00 Forearm Stretch (:30/direction)
1:00 Elevated Pigeon Pose/Side on Box