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CrossFit TW18 Staines

CrossFit TW18 – CrossFit

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Warm-up

3min Bike or Row

Snatch Warm-Up
5-Reps Each of…
Inch Worms
Snatch Grip (Behind the head) Press
Snatch Grip (Behind the head) Press in a Quarter Squat
Snatch Grip (Behind the head) Sots Press
Jumping Squats with barbell on back (continuous)
Cossack Squat (5/ea side)
Muscle Snatch from the Hang

Weightlifting

Hang Power Snatch (10min EMOM – 3 Reps)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES
10/8 Cal Bike/Row/Ski
6 Hang Power Snatch 35/25 (Rx+50/35)

-Rest 3:00-

AMRAP x 6 MINUTES
10/8 Cal Bike/Row/Ski
6 Hang Power Snatch 30/20 (Rx+42.5/30)

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