2/5/20

4
Feb

2/5/20

Hub City CrossFit – CrossFit

Warm-up

Snatch Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Strength

Snatch DL+Hang Snatch+Snatch Complex (2x2x2x2x2x2)

This complex consists of a snatch deadlift to the pockets followed by decent to the hang with pause. Full snatch from the hang position. Reset bar to the ground and perform full snatch from the start position. Each full complex is 1 rep
light to moderate load

Metcon

Metcon (Time)

For Time:

30 Alternating DB Snatch

8 Burpees over the DB

20 Alternating DB Snatch

8 Burpees over the DB

10 Alternating DB Snatch

8 Burpees over the DB

20 Alternating DB Snatch

8 Burpees over the DB

30 Alternating DB Snatch

Weight: 50/35

12 min Time Cap

Mobility

Hip Flexor/Lizard pose/Runners Lunge

Thread the Needle

Scorpions