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CrossFit TW18 Staines 31/01/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 6:00
15 Jumping Jacks
10 Groiners
10 Arm Circles (Front/Back)
10 PVC OH Squats (Holding PVC on Palms)
5 Broad Jumps

With the barbell have athletes perform the following on your call…
5 Snatch Grip Deadlifts
5 Dip, Drive, High-Pull (Focus on keeping the bar close with elbows high)
5 High Hang Muscle Snatches (Focus on the strong turnover)
5 Overhead Squats (Focus on full depth and strong overhead position)
5 Hang Power Snatches (Focus on proper landing position)
5 Hang Squat Snatches (Focus on pulling the body under the barbell)

Weightlifting

3 Sets
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES
MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 — 25 Sit-ups
MIN 3 — 15/12 Cal Row/Bike

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