11/1/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

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 pipe

**Snatch Day** – Keep your pipe – Burgener Warmup as a group

Weightlifting

Overhead Squat (6×1)

Snatch Balance (5-3-2-1-1-1)

Snatch Pull (6×1)

Snatch (Practice)

Core

Metcon (No Measure)

3 Rounds

:20 Handstand hold on wall(Scaled wall walk hold)

:20 Side Plank Left side

:20 Side Plank Right side