Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
25 Single Unders/Double Unders
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC OH Squats
10 Cossack Squats
1 round w/ empty barbell:
Snatch DL x 3
Down Shrug x 3
Down Shrug w/ elbows x 3
Muscle Snatch x 3
OH Squat x 5
Hang Squat Snatch x 2
Squat Snatch x 2
Weightlifting
3 Snatch DL + 1 Hang Snatch + 1 Snatch
Every 2:30 x 8 sets (20:00 total)
Athletes may build weight across sets
– Log heaviest set as 1 complex
– Log separate lifts in Bright Spots, if applicable
Metcon
Power Snatch + Dubs (Time)
21-15-9
Power Snatch (75/55)
100-75-50
Double Unders
Rx+ 95/65
9 MIN CAP
SU 1:1
Bright Spot
Snatch Grip Deadlift
Hang Snatch
Snatch
Power Snatch
Double-Unders
Cool Down
:45/side Thread the Needle Stretch