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CrossFit 051214

12
May

CrossFit 051214

Cleveland – CrossFit DTF

Warm-up
1) 75 Double-unders
Wrist Circles
Arm: Big & Small Circles
Neck Back & Forth
Torso: Bow & Bend, Circles
Leg Kicks
Ankle: Stretch, Circles
In-step Stretch
Thoracic Spine Extension with Foam Roller
75 Double-unders

2) 2 rounds of Imitation Snatch Complex 45/35, 65/55
6 Snatch Pull to Knee
6 Snatch Pull
6 Power Snatch
6 Squat Snatch
6 OHS

Barbell
3) Snatch 2,2,2,2,2,2
** Increase weight to heavy double by 3rd set and complete sets 3,4,5,6 using same weight. For example: 115,135,145,145,145,145.

Conditioning
4) Hang Power Snatch 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Power Clean and Jerk 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Thrusters 155/105 – Perform 2 reps every 15 sec for 16 intervals
– Post weight used.
** 16 intervals = 4 minutes

Games 155/105
Regionals 135/95
Open 115/80
Throwdown 95/65

Snatch (2,2,2,2,2,2)

Metcon (3 Rounds for weight)

Hang Power Snatch 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Power Clean and Jerk 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Thrusters 155/105 – Perform 2 reps every 15 sec for 16 intervals
– Post weight used.
** 16 intervals = 4 minutes

Games 155/105
Regionals 135/95
Open 115/80
Throwdown 95/65