CrossFit TW18 – CrossFit
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.