Crossfit Garage – CrossFit

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Warm-up (No Measure)

General:

AMRAP X 7

200m run

10/10 Leg Swings

10 PVC Pass Throughs

10 PVC Overhead Squats

Specific:

Snatch Progression Warmup

Skill/Strength

Snatch (5×1)

@ 85-90% 1RM

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 MIN CAP

*last tested 11/9/20

Nancy Altered (Time)

Nancy Altered

4 Rounds for time of:

400m Run

15 x Overhead Squats, 60% of 1RM

RX+

5 Rounds for time of:

400m Run

15 x Overhead Squats, 80% of 1RM

Bright Spot

Power Snatch

400m Run (Time)

Max Effort 400m Run

Overhead Squat

Cool Down

1:00/Calf Stretch/Side