HeadQuarters – CrossFit

Warm-up

lizard pose

half front split

seal pose

childs pose (reach left and right)

thread the needle

twisted cross

2 steady rounds

250m row

15 good mornings (empty bar to 75/55)

10 push ups

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

Weightlifting

Every 3 Minutes Complete 1 Set

RX+Max Rep Touch and Go Snatch

RX- AMRAP 1 min (so you will rest the other 2 minutes on the clock)

Round 1 70%

Round 2 75%

Round 3 80%

Snatch (For reference)

Metcon (3 Rounds for reps)

Every 3 Minutes Complete 1 Set

Max Rep Touch and Go Snatch

Round 1 70%

Round 2 75%

Round 3 80%

Metcon (Calories)

Five 5:00 Rounds

21 Sumo DLHP 75/55lbs

21 Thrusters 75/55lbs

Max Calories on Bike /row/ski in remaining time

No Rest