210118

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Straight Leg Swings (Each side)

PVC Hollow Hold – count to 30

PVC Arch Hold – count to 30

Barbell warmup – snatch version

T2B warmup

* 10 Scap Pull-ups

* 5 Kip Swings

* 3 Knees to Chest

* 3 Toes to Bar

sotts press

3×3

Sotts Press

can increase weight over the sets for this week

btn snatch grip strict press

3×3

BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop

record heaviest set

Snatch Balance

Drop Snatch

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)
goal: 3.5-5 rounds

Share