CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

8 Up-Downs

6 Groiners

4 Explosive Broad Jumps

Into…

3 reps 3 rounds

-Snatch high pull

-Muscle snatch

-OHS

-Low hang power snatch

-Below the knee hang squat snatch

Strength

Metcon (Weight)

15 Minute E90’s

Build to a Light-Moderate complex of:

1 Power Snatch

+

1 Snatch Balance

+

1 Overhead Squat

Focus to get used to the barbell again. Good technique and body awareness.

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Power Snatch

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch

5 Burpees Over the Bar
12 minute time CAP

Mobility

30 seconds on 20 Off

Groiners

Laying quad stretch

Knee to chest

Pigeon stretch