Turn2CrossFit – CrossFit
Warm-up
3min row/bike/ski
Into 2 rounds:
10m inch worm
10m spiderman with reach
20 arm circles (10 forward/10backwards)
10 sumo squats
2 rounds with barbell:
10 Push press
10 OHS
5 high hang power snatch
5 low hang power snatch
12 EMOM
1st Minute: 5 snatch high pulls
https://www.youtube.com/watch?v=WXoIHlJ7u4s
Vertical leg drive, shrug up and back, elbows up and out. Keep that bar close.
2nd min: 3 Slow pull snatch
https://www.youtube.com/watch?v=Y6STqmQ1bqQ
3-5 sec pull to mid thigh and then fire into a power snatch.