CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard5x (with PVC) 4-Position Snatch ComplexTHEN(Building each set) 3×5 Barbell Snatch Grip Shrugs (moderate) 3×5 Barbell Snatch Pull (moderate) 3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5×4 Touch and Go (build) WOD:12min EMOM Min 1: 4 T&G Snatch…

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CrossFit Warm Up:Run/Row/AB/DU 5x (with PVC) 4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch3x (building each round) 5 Barbell Snatch Grip Shrugs 5 Barbell Snatch Lift Off 5 Barbell Snatch Pull Strength: Power SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD:For Time 10-8-6-4-2G2OH (135/95) 50-40-30-20-10Double Unders…

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CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…

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CrossFit Warm Up:Overhead/Rack MobilityPVC Positions 3rds3-position Snatch (Hip – Hang – Floor)5 High Box Jumps Strength: Power SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Guy Ritchie’s 2nd”8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Snatch (135/95)2 – 4 – 6 – 8 – 10 – 12…

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Warm Up: Snatch Mobility3 x PA Snatch Warmup (3-4-5)OHS Prep Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: 10min EMOM2 Hang Snatch 2 Power Snatch 2 OHS *Weight should be light – moderate and focus on improved technique*

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CrossFit Warmup: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) 10 Pushups Then 3 x 3 position Power Snatch Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Holy Minute, Batman” 5 Rounds 5 Snatch (75-80%) 10 Pushups 15 KBS (Russian AHAP) Rest :60 seconds BodyFit 276 Warm Up: 3rds 20 Double…

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CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

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CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…

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CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182  Warm Up: Get Your Chili Warm…

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