2/5/19

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

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

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

Metcon (Time)

3 Rounds

10 Hang power snatch(95/65)

10 Burpees over the bar

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers