HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

Snatch warm up (No Measure)

3 tall muscle snatch

3 behind the neck press

3 power position muscle snatch

3 behind the neck press

1 overhead squat (or snatch balance)

-put down and shake it out-

3 power position power snatch

3 above the knee power snatch

3 behind the neck press

1 snatch balance or overhead squats

-put down and shake out-

3 tall full snatch

3 above the knee full snatch

3 below the knee full snatch



4×3 @ 70-75%

These are not touch and go. Can work power snatch if you want, but to ensure you get used to positioning on last snatch sit down into a squat. Feet should not move.


Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

4 Muscle Ups 8 pull ups

12 Power Cleans 135/95lbs 115/75

24/20 Calorie Row