11/8/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

10 Back extensions

Monster walk

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

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

Snatch (Practice Form(No weight higher than currect 80%))

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

25 Calorie Bike

Power snatch(95/65) in remaining time

Score is total power snatches

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

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