5/13/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 OH Squat

5 Snatch High Pull

5 Power Snatch

5 Squat Snatch

Mobility/Flexibility

Warm-up (No Measure)

Ring Lat Stretch x 1 min

Couch Stretch x 30 sec ea

Strength

Snatch (3-2-1-1-1-1)

3 @ 60%

2 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

*Keep bar as close as possible

*Fast under the bar and strong lockout

*May squat or power

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Warm-up (No Measure)

Banded Arms

Rig Hamstring

Calf Stretch

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