CrossFit TW18 – CrossFit
Warm-up
EMOM x 9 (progressing the row every round)
Movt 1 — AMRAP 3 Snatch DL / 3 Muscle Snatch (empty barbell, focus on form)
Movt 2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)
Movt 3 — Row (EZ) → Row (MOD) → Row (HARD)
Skill Work
Power Snatch
With PVC…
5-8 PVC Pass
5-8 Behind Neck Press with :02 pause at top (active press OH)
5-8 Behind Neck Snatch Balance (no heave, focus on fast feet)
With Barbell…
5 Muscle Snatch (focus on speed)
5 Behind Neck Push Press (focus on solid OH position)
5 Behind Neck Heaving Balance (focus on speed up and down)
5 Hang Power Snatch (extension and bar close to body)
5 Below Knee Power Snatch (patience then extension)
Build to Workout weight performing 2-3 Reps at a time.
Metcon
Metcon (3 Rounds for reps)
AMRAP x 5 MINUTES
Max Wall Ball (9/6)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Calorie Row
-Rest 2:00-
AMRAP x 5 MINUTES
Max Power Snatch 40/27.5 (Rx+60/42.5)
Accessory
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**
-Rest as Needed-
*Slow descent, performed w/ workout weight
**Fast and unbroken