CrossFit Fresno – CrossFit
Warm-up (No Measure)
Heart Rate Elevation + Dynamic Stretching + Movement Preparation
A: Power Snatch Complex (5 x COMPLEX)
3 Position Power Snatch
One set every 2 min for 10; building in weight
3 Position Power Snatch (high hang + below knee + floor) + 5 OHS after 3rd Snatch
Do not have to be touch and go, but only short breaks.
F: 5 Light Hang Power Snatch + 5 OHS (or 5 Alt Arm DB Power Snatch)
P/S: As Rx Building
B: Snatch Extension (3 x 5)
5 Snatch Extension (same weight as A1)
One set every 2 min for 6 min
5 Snatch Extension; reset each rep, build based on technique.
F: 8-10 Clean Grip DL
P/S: As Rx
C: Metcon (AMRAP – Reps)
15 Min Alt EMOM+
1. 15-20 Russian KBS 53/35#
2. 10 Full Push Up Burpees
3. 12/10 Cal Row
F: 10-12 Russian KBS + 8 Burpees
P: As Rx
S: 10-12 DB Power Snatch 50/35#
First 4 sets through are for pacing.
5th set through is for max reps each station
(so max reps KBS into max reps burpees into max reps row for cal – for total reps on the
last round through)
Score is total reps from 5th set through.