CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Snatch Complex (5 x COMPLEX)

5 Sets

1 Snatch Extension + 1 Hang Squat Snatch + 1 Full Snatch

Building to a tough set; rest 90-120 sec after each
Modifications:

F: 3 Hang Power Snatch + 3 OHS

P/S: As Rx

EMOM

5 Min EMOM

Squat Snatch; 3 reps every minute @70% of today’s max

Squat Snatch for accuracy – should be crushing each rep.

Not touch & go – reset each rep.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 OHS 95/65#

30 Double Unders
Modifications:

F: 10 Front Squat + 60 Single Unders

P: As Rx

S: 135/95# + 50 Double Unders