CrossFit TW18 – CrossFit
Warm-up
High Knees
Butt Kickers
Karaokes
Single Leg Hops Forward
Single Leg Hops Backward
Bunny Hops
Burpee Broad Jumps
DOUBLE UNDER WARM-UP
:20 WORK / :20 REST
*Single Unders
*Backward Singles
*:10 Right Leg / :10 Left Leg singles
*Alternating Legs Singles
*2 Singles + 1 DU
*1 Single + 1 DU
*DU’s
5 High Hang Snatch High Pulls
5 High Hang Muscle Snatch
5 Above Knee Muscle Snatch
5 Above Knee Power Snatch
5 Below Knee (mid shin) Power Snatch
Weightlifting
Power Snatch (Build to Moderate-Heavy Set of 5 Power Snatch)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch 30/20 (Rx+42.5/30)
*After every set perform 20 double unders
Accessory
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-