CrossFit Altius – CrossFit
Warm-up
Bike or Row 2 Min
-2 Rounds
Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)
10 PVC Overhead squats
5 Ring Row
Low Hang Squat Snatch (5×1)
*Low Hang is just below knee
-Use work up method:
Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.
Metcon (Time)
For time:
50 Overhead Squats, 115/75 lbs
25 Chest to Bar Pull-Ups
Goal=sub 12 min
Cool Down
Foam Roll/Smash Upper Back
2 min