03/21/2015

CrossFit Granada Hills – CrossFit

Warm-up

One Bar (No Measure)

2 Rounds of 12 Reps of:

Snatch Grip RDL

Muscle Snatch w/Trap Raise

Overhead Squat

Add 20lbs

2 Rounds of 6 Reps of:

Snatch Grip RDL

Power Snatch

Snatch

Weightlifting

Snatch Balance (3-3-3-3-3)

Light weight, focus on mechanics.

Hang Power Snatch (2-2-2-2)

Light weight, focus on mechanics.

Snatch (1-1-1-1-1-1-1-1)

Add weight to each lift. Work to a moderate weight.

Good Mornings (4-4-4-4-4)

Add weight to each set, working to heaviest possible weight.

Metcon

Metcon (AMRAP – Reps)

18 Minutes

10 Overhead Lunges (45/35)

20 Sit-ups

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Posted on March 20, 2015 in CrossFit

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