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CrossFit TW18 Staines 28/05/19

CrossFit TW18 – CrossFit

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Warm-up

Partner PVC EMOM Warm Up (6 min)
A: 5 PVC Deadlifts + 5 PVC Pass Through Lunges + 5 OHS
B: Up Down + Broad Jump – Jumping Jacks – Shuttle Run

Each stretch will be a minute per side.
A: Banded Shoulder Distraction
B: 30s Groiner into 30s Pigeon Stretch

5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches

Weightlifting

Snatch (Complex)

EVERY 2:00 FOR 4 SETS
1 Power Snatch + 2 OHS + 1 Squat
Snatch

*Keep loading light to moderate. This is
practice. Each complex should be done
unbroken.

Benchmark

Nancy (Time)

5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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