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

Weightlifting

Find 1RM Snatch Complex

hang Power Snatch + hang Squat Snatch

don’t go any lower than above the knee

Hang power snatch+ hang squat snatch

Cycle 2 D4 2019 (AMRAP – Rounds and Reps)

RX+

AMRAP 10 Minutes

20 Dumbbell Hang Clean and Jerk 50/30lbs

(10 each side)

10 Handstand Push-Ups

RX

AMRAP 10 Minutes

20 Dumbbell Hang Clean and Jerk 35/25lbs

(10 each side)

10 Hand release Push-Ups from a deficit (45+25/45)