CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Power Snatch Complex (4 x COMPLEX)

One set every 2:30 min for 10 min

3 Power Snatch + 3 Behind the Neck Push Press + 3 OHS
Working up in weight

F: 3 Behind Neck Push Press + 3 OHS; focus on quality movement

P/S: As Rx

B: Overhead Squat (3 x 8)

Work from a rack. One set every 2:30 for 5 min

All Groups

F: Can switch to Front Squat as needed.

Metcon

C: Metcon (AMRAP – Reps)

8 min AMRAP

Climbing Ladder

1 DB Power Snatch (total reps) 35/20#

1 Pull-Up

2 DB Power Snatch

2 Pull-Ups

3 DB Power Snatch

3 Pull-Ups, etc
F: DB Push Press + Ring Row

P: As Rx

S: 50/35# + C2B Pull-Ups