CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
SALLY UP BUT FOR SQUATS 🙂
AMRAP x 4 MINUTES
10 Groiners
20 Shoulder Taps
10 Up-Downs
10 Broad Jumps
Weightlifting
Snatch Warmup
Barbell only 6 Reps
High Hang Snatch Pulls
High Hang Muscle Snatch
High Hang Power Snatch
Low Hang power Snatch into 3. Pause
High Hang Squat Snatch
Snatch Balance
Drop Snatch Balance
Snatch (Build up to Heavy Single (not a max out) 10 Min)
Snatch (2 Full Squat Snatch – every 45s)
– 50% of Single – every 45 seconds for 6 Rounds
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES*
2-4-6-8-10-etc…
Wall Balls
20-40-60-80-100…
Double Unders
*Perform 2 Wall Walks after each full Set
(Score is Reps)