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CrossFit TW18 Staines 16/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND
P1: Bike
P2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from ¼ squat (PVC)
5 Sots Press (PVC)

1 ROUND
P1: Bike
P2, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS
1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)

EMOM x 12 MINUTES*
MIN 1 – 45s Max Power Snatch 30/20 (40/27.5)
MIN 2 – 45s Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

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