CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Power Snatch (8 x 1)

Work up to a heavy single rep.

One rep every 90 sec for 12 min

F: 3 Hang Power Snatch; working up in weight

P/S: As Rx

Metcon

B: Metcon (4 Rounds for reps)

4 Sets Through

45 sec on; 15 sec off

Rest 1 min after all 4 Movements are Completed

CP Endurance

1. DB Power Snatch (alt arm each rep) 50/35#

2. V-Ups

3. Burpee Box Jump Overs 24/20″

4. Row for Cal

You will have 4 scores to enter.

Score is cumulative reps for each round of 4 movements.

Ex: 20 DB Power Snatch + 15 V-Ups + 10 Burpee Box Jump Overs + 10 Cal = 55 Reps for that Round
Modifications:

F: Slam Ball 20/15# + Sit Ups + Burpees + Row

P/S: As Rx