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Friday CrossFit

15
Sep

Friday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

2 Rounds:

30 Seconds Each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

2: Warm-up (No Measure)

Movement Prep:

A) Snatch

10x each w/ empty bar

Snatch DL to pocket

Snatch DL+High pull

Muscle Snatch

Power Snatch

OHS

Squat Snatch

B) Pull up Movement Prep:

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

3: Snake Bite (Time)

Snake Bite”

Option A:

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

__________________

Option B:

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

__________________

Option C:

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

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