26
Jul

Monday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run into…

2 SETS

10 Kang Squats

10 Up-Down + Broad Jump

10 PVC Pass Throughs

SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell

2 SETS…

5-7 Reps Behind Neck Push Press

5-7 Reps Heaving Snatch Balance to Power Position

(break)

3-5 Reps Tall Shrug + High Pull

3-5 Reps Tall Hang Power Snatch

(break)

3-5 Reps Below Knee Power Snatch

3-5 Reps Overhead Squat

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK…

Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK…

Build a Moderate-Heavy Complex of:

1 Power Snatch

+

1 Squat Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Snatch (115/75)|(75/55)

3 Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

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