Wednesday, August 12th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30s Row or Bike

10 Behind the neck Snatch grip thrusters*

10 Snatch grip RDL

B. Mobility

Half kneeling Wall rotations

3-5 per side

https://youtu.be/OSzqqNLEotk

C. Specific

5-7 Snatch lift offs + hold

5-7 Snatch high pulls, no momentum

5-7 Snatch high pulls into power snatch

5-7 Snatch balance

5-7 tempo squat snatches

Weightlifting

A: Snatch (5 x 3 + 2 + 1)

5 sets @40-50%

3 Snatch lift off

2 Snatch high pull

1 Squat Snatch

Time allotted: 15 minutes

Metcon

B: Metcon (Time)

5 rounds for time

15 CTB

10 Bar facing Burpees

5 Squat Snatch @ 155/105lbs
Time cap: 18 minutes

Cool down

Walk 200m

Extra Accessory

Roll back and glutes with foam roller