Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: :45 Bike 8 PVC OH Squat→ 8 OHS Squat (empty bar) 8 Cossack Squats 2 Inchworm with Cobra Snatch Warmup (empty bar): 5 Snatch Grip DL 5 Down Shrug w/ Elbows 3 Hang Muscle Snatch 3 Snatch Balance 3 Hang Power Snatch 3 Hang Snatch (squat) Weightlifting Hang Snatch (1×1) 18:00 to build to new 1RM – Power or Squat, but log accordingly Metcon Echo Power Snatch Intervals (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, 155/105last tested 10/22/21 Bright Spot Snatch Hang Power Snatch Power Snatch Cool Down 1:00 Barbell Quad Smash/Side 1:00 Thread the needle/Side
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