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Thursday

20
Sep

Thursday

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

Power Snatch (Take 10 min to establish a heavy Power Snatch)

Power Snatch

Every min for 6 min: Power Snatch x 2 (70-75% of above 1rm)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

3 Wall walks

6 toes to bar

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