2/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull

10 Quad Pulls

10 Leg Cradles

10 Walking Spiderman

10 Rig Leg Swings

2 Rounds

10 Ring Rows

10 Db Shoulder Press

5 Row -Rotate – Press

Mobility

Warm-up (No Measure)

Banded Lat x 1 min

Banded Posterior Shoulder x 30 sec ea

Seated Forward Fold x 30 sec

Weightlifting

Muscle Snatch (3-3-3)

Work on keeping bar as close as possible

Quick turnover and punch out hard

Receive in a tall standing position

*Focuses on the strength in you turnover

Power Snatch (5-5-5)

Work on cycling the barbell

Keep bar close and under control

Smooth is fast!!

WOD

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Lat

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