Wed: Power Snatch & Lightning Round

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

DROM:

Jumping Jacks & Hip Circles

Cherrypickers & Russian Babymakers

Side Lunges & Forward Lunges w/ Samson

Toy Soldiers & Inchworms

Heels Only Walking Hi Jack/Hi Jills & Toes Only Walking Hi Jack/Hi Jills

Buddy Scarecrow Stretch & J Hook Lat Stretch

BB Warm-Up:

5 Snatch Grip RDL

5 Good Mornings

3 High Hang Snatch High Pulls

3 Low Hang Muscle Snatch

3 Power Snatches from starting position

Weightlifting

Power Snatch (2EMOM7)

Set #1 – 55% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 70% of 1RM Snatch

Set #5 – 75% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Set #7 – 75% of 1RM Snatch

Suggested Warm-Up:

2 @ 40% of 1RM Snatch

2 @ 43% of 1RM Snatch

2 @ 46% of 1RM Snatch

2 @ 49% of 1RM Snatch

2 @ 52% of 1RM Snatch

Metcon

Lightning Round (Time)

For Time, 10 Rounds of:

20M Sprint

10 Push-Ups
Possibly outside..weather permitting.

Use hills on 200M route if available.

Mobility

Smash pecs & shoulders with lacrosse ball.

Foam roll the hamstrings.

Smash glutes with lacrosse ball.

:30 Hold –

Scorpion

Puppy Dog off Wall

Pec Stretch using Rig (each arm)