CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

12Mins

Snatch Warm up drills:
4 Mins @ PVC pipe
4Mins @ Bar
4 Mins @ WOD weight

10 Min

Lat Engagement
Shoulder openers
Kip practice
Practice pull ups/jumps

Snatch Warm Up (No Measure)

2 Rounds…
3 Romanian Deadlifts
3 Snatch Rows
3 Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats 23X1
3 Snatch Balances
3 Power Snatches to OHS
3 Snatch Pull Unders
3 Hang (Squat) Snatches

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
35kg/25kg

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
20kg/16kg