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CrossFit McComb – CrossFit

Warm-up

30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure)

:30 Seconds

Active Spidermans

Knuckle Drags

Push-up to Down Dog

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Squat Snatch Mobility (No Measure)

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch Warm up (No Measure)

With PVC Pipe

5 Muscle Snatches (SLOW)

5 OHS

5 BTN Strict Presses

5 Sotts Presses

5 Power Snatches

5 Squat Snatches

Movement Prep

5 Power Snatch Balances

With a bar

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

5 Squat Snatch Balances

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

Weightlifting

Squat Snatch (1×1)

establish a heavy single

Metcon

Squat Snatch Test WOD (Time)

500 m Row

12 Squat Snatches (95/65#)

500 m Row

9 Squat Snatches

500 m Row

6 Squat Snatches

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