CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Snatch Technique Complex (8 x COMPLEX)

One set every 90 sec for 12 min

Building to moderate/tough set

1 Snatch Extension + 1 Hang Squat Snatch + reset + 1 Full Snatch
F. 1 Hang Muscle Snatch + 1 Hang Power Snatch + 1 OHS

P/S. As Rx

EMOM

5 Min EMOM 5

Snatch; 2-3 reps @70% of today’s heaviest set.

NOT touch & go; reset between reps.

F. 5 Overhead Squat for quality @moderate weight

P/S As Rx

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Single Arm Front Rack KB Squat (5 per side) 53/35#

10 Burpees

Rest 30 sec active after each round
Modifications:

F: 10 DB Goblet Squat + 5 Burpees

P: As Rx

S: 70/53# + Burpee Box Jump Overs

Yes – burpees can be to ‘new standard’ for the Open.