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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 push press+ OHS + Snatch Balance (1+2+2) x3 @ 75% of best snatch. (1+1+1) x 3 @ 80% of best snatch

Metcon (Weight)

Snatch Deadlift to below the knee+ Snatch:(2+2) x 2, (2+1)x2, (1+1) x3. Work up in weight each set

Metcon (Time)

For time:

1000m Row

100/80 Pushups

50 hang power snatch 75/55

*Break up the pushups and hang power snatches any way you like….

*time cap top of hour

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