CrossFit Altius – CrossFit
Warm-up
Burgner snatch warm-up w/ PVC
10 Behind neck push press w/ PVC
10 Snatch Balance w/ PVC
Power Snatch (Build to a heavy set of 2 )
Build to a heavy set of 2 in the power snatch for 10-12 minutes.
Metcon (Time)
For time:
10 Snatches, 115/85 lbs
10 Snatches, 135/95 lbs
10 Snatches, 155/105 lbs
Goal: sub 10 minutes
Rx +
135/95 lbs
155/105 lbs
175/135 lbs
Midline
3 Rounds, not for time
GHD Prone hold :30
GHD Supine hold :15