10/7/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 20 Cal Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Good Morning

10 Air Squats

10 Passovers

10 Lat Pull

10 OH Squats

5 Snatch High Pulls

5 Muscle Snatch

5 Snatch

Mobility

Warm-up (No Measure)

Downward Dog

Deep Squat Hold

Strength

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

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85+%

These may be squat or power

Focus on keep bar close and getting upward lift with your hips

WOD

Metcon (Time)

4 Rounds

8 Power Snatch 135/85

25 Air Squats

400m Run

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

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