Big Jake

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility

then..

2-3 Rounds:

Skin the Cat Practice

20 Passthroughs

20 Dynamic Step Ups

20 Banded Good Mornings

Weightlifting

Hang Snatch (1 RM Hang Snatch)

In 15 Minutes build to a Heavy Single.

Metcon

Metcon (AMRAP – Reps)

Every 3 Mins for 5 Rounds:

3 Power Snatches

21 Box Dips

7 Burpees

Performance:

Power Snatches @ 80% of 1RM Hang Sntach

Fitness:

Hang Power Snatches @ 90% of 1 RM Hang Snatch

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Posted on June 6, 2016 in CrossFit

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