Turn2CrossFit – CrossFit
Warm-up
3min Ski/Row/Bike
20 banded pull a parts each over head and across chest
20 Banded presses.
10m lunge with reach
10 push ups
20 jumping squats
10 arm circles
3 Rounds of:
5 tall high pulls
5 tall muscle snatch (elbows high as and bar close)
5 press behind the neck (maintain snatch grip)
5 OHS
5 drop snatch (working on foot work and punching down)
Metcon (Weight)
10min EMOM
Odd minute: 5 Dip Snatch
Even minute: 3 Snatch balance
Dip Snatch:
https://www.youtube.com/watch?v=qyLmvESKokk
Snatch Balance:
https://www.youtube.com/watch?v=cMVxFAyQgRk
1 Power Snatch+1 Snatch+1 Power Snatch
Work to a heavy lift. Athlete will perform the 3 lifts without letting go of the bar.