181107 - Quote of the Week

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WARM-UP
3 rounds
5 Wall squats
5 Air squats
5 Plate hops (increase height each round)

SNATCH PREP
Burgener Warm-up (Power version) Coach-led
5 each with PVC
2 each with EB

MOBILIZE
Overhead position
Overhead squat position

COACH PREP
Power Snatch work
Box jump work

WOD
AMRAP 12:
12 Power Snatches 45#/35#,
12 Box Jumps 24”/20”
12 Power Snatches 75#/55#
12 Box Jumps 24”/20”
12 Power Snatches 95#/65#
12 Box Jumps 24”/20”
12 Power Snatches 115#/75#
12 Box Jumps 24”/20”
AMRAP Power Snatches 135#/95#
If you fail or cannot complete a snatch at the appropriate load, continue the pattern with the previous weight until time is up.

Michael Reynolds

CrossFit Level 1 Coach