CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
I. Reverse Tabata
8 Sets of…
10s Row/Bike Sprint
20s OFF
II. Barbell Warm-up
6 Reps of Each Movement…
1.Snatch Deadlift
2.Behind The Neck Strict/Push Press
3.Kang Squat
4.High Hang Muscle Snatch
5.High Hang Power Snatch
6.Hang Power Snatch
7.Overhead Squat
8.Hang Squat Snatch
Strength
Snatch (E3MOM x 18 MINUTES)
SNATCH COMPLEX
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Squat Snatch 35/30 (Rx+50/40)
12 Toes to Bar
18/14 Cal Row
Cool Down
Metcon (No Measure)
5:00 Flow Stretching