CrossFit Altius – CrossFit
Warm-up
3 Rounds
–7 PVC Pass Thru
–5 Barbell Good Morning
–5 Hang Muscle Snatch
–:30 sec Jump Rope
–add weight to muscle snatch each round if possible
Power Snatch+Squat Snatch (Every 1 min for 10 mins.)
1 Power Snatch + 1 Squat Snatch
Metcon (Time)
For time:
21 Power Snatches, 95/65 lbs
21 Box Jump Overs, 30/24 in
9 Pull-ups
15 Power Snatches,
15 Box Jump Overs,
9 Pull-ups
9 Power Snatches,
9 Box Jump Overs,
9 Pull-ups
Rx+=
For time:
21 Power Snatches, 115/75 lbs
21 Box Jump Overs, 30/24 in
9 Bar Muscle-ups
15 Power Snatches,
15 Box Jump Overs,
9 Bar Muscle-ups
9 Power Snatches,
9 Box Jump Overs,
9 Bar Muscle-ups
Double-Unders (5 mins of Double Under Practice)
Cool Down
–Roll/Smash Lats
–:90 sec/side