1/30/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

10 Overhead Squats with barbell

10 Squat jumps with barbell

**Snatch Day** – Burgener Warmup with barbell

Weightlifting

High-Hang Snatch (5-3-2-1-1-1)

Bar practice between rounds

Kipping, pull-ups, muscle-up.

Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient kipping pull-ups before muscle up, if you want to progress quickly.

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions