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CrossFit Stumptown – CrossFit

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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

Metcon (Weight)

Snatch Balance +OHS (2+1) x 3 @80% of best snatch, (1+1)x 3 @85% of best snatch.


Snatch Lift off to below the knee+ Snatch Lift off to Mid Thigh + Snatch: (1+1+1) x 2x 2 sets, (1+1+1)x1x 3 sets. Work up in weight each set.

Metcon (AMRAP – Rounds and Reps)

Against a 10 minute running clock, complete:

800m run

Followed by…

As many rounds as possible of:

15 hang power snatches 95/65

15 toes to bar

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