CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

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

Metcon

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
Modifications:

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.