11/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

10 Passovers

10 Around The World

10 Behind the Neck Snatch Press

10 Goodmorning

10 Back Squat

Mobility

Warm-up (No Measure)

Lat Stretch x 30 sec ea

PVC OH Squat against wall or rig x10

Weightlifting

Snatch Pull (3-3-3)

3 Weighted Sets

Work on getting to power position and using legs to elevate the bar

Keep arms straight. Now elbow bend.

Snatch (3-3-3-3)

Build to heavy set of 3

Prefer you to work on catching in a squat.

May drop the bar every rep.

WOD

Metcon (Time)

21-15-9

Snatch (75/55)

Back Squat

Bar Hops

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

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