CrossFit – Wed, Apr 19

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5: (No Measure)

30 jumping jacks

10 overhead squats

30 jumping jacks

10 snatch balances

30 jumping jacks

10 back rack lunges
— PVC or light Barbell

Loading Up

3-5 sets:

1-3 snatches

– Build in weight.

– Reset between lifts (not touch-and-go).

Olympic Weightlifting

Snatch (EMOM 20:
1 snatch)

— Athletes choice of either squat or power snatch at any time.

— Increase loading across as many sets as possible and build to new 1RM. (9-10 RPE)

— Start the first snatch around 75% (6 RPE) of your best snatch.

Cool Down

Crossover Symmetry (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.