Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: 10 PVC Pass Throughs + 5 PVC OHS

Minute 2: :40 Bike (Increasing Pace)

Empty Bar:

Snatch DL x 5

Down Shrug x 3

Down Shrug w/ elbows x 3

High Hang Muscle Snatch x 5

High Hang Power Snatch x 3

High Hang Squat Snatch x 3

Weightlifting

1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch (6×1)

1 complex every 2:30 x 6 sets

*building*

Metcon

“Red Light, Green Light” (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)

Bright Spot

High-Hang Snatch

Hang Snatch

Below the Knee Snatch

Snatch

Squat Snatch

Power Snatch

Cool Down

1:00/Side Thread the Needle Stretch