CrossFit – Wed, Oct 19

Westshore CrossFit – CrossFit

Warm-up

3 sets: (9 Min)

25-ft duck walk

25-ft inchworm walkouts

10 PVC pass throughs

10 PVC good mornings

10 PVC overhead squats

Weightlifting

Snatch (Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch)

-Start with an empty bar and can build throughout

WOD

“Century Snatch” (Time)

For time with a partner:

100 power snatches each (75/115 lb)

-While one partner works, the other rests. You can switch as often as you would like.

INTERMEDIATE

For time with a partner:

100 power snatches (55/75 lb)

BEGINNER

For time with a partner:

100 power snatches (empty barbell)

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm