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CrossFit Stumptown – CrossFit

Therapydia Snatch Warm up (No Measure)

250 m row or 15 Cal on Airfit

Banded prom king/queen neck stretch 30 secs to 1 minute each side

10 PVC Pass throughs

10 Prone PVC Behind the neck press

10 Hands and knees sprinkler

10 Pull ups

10 Spiderman stretch

10 Mountain Climbers

10 Jumping lunge

10 Lateral lunge stretch

10 Wall facing PVC pipe OHS

10 PVC pipe snatch balance

Pause Snatch Balance+ Snatch Balance:

Pause Snatch Balance+ Snatch Balance: (1+2)x5 Pause for 3 seconds at the bottom.

Power Snatch (2×3, 2×2,2×1. Move up in weight but stay light-ISH)

Metcon (Time)

5 rounds for time of:

30-yard OH weighted lunge, 53/35 (15l/15r)

60-yard shuttle sprint (5-10-15 yards)

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