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


Power Snatch

**** Touch and Go


Complete as touch and go if you are comfortable power snatching and repeating the same path. if not, work on technique. drop and reset each rep and practice a good pull off the ground, good extension and good receiving of the bar

Power Snatch

Metcon (Time)

4 Rounds:

15 Thrusters 95/65lbs 75/55

2 Rope Climbs RX- hand over hand sled pull 70/45

Rest 2:00