CrossFit TW18 – CrossFit
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