12/12/18

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

Overhead Squat (6×3)

Snatch (Practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 Power Snatch(95/65)

5 Burpee over the bar

Core

Metcon (No Measure)

50 Bar Rollouts

50 Burpee Challenge (Time)

50 Burpees for time