Move on Up

CrossFit Love – CrossFit

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Snatch Prep (No Measure)

20 Banded Good Morning

20 Band Pull aparts

20 High Plank Shoulder taps

10 Empty Barbell Snatch RDL’s (3S pause below knee)

10 Hang Snatch High Pull

10 High Hang Power Snatch

Snatch (5×1, Working up to Heavy Single )

Warm up building in weight to around 75-80%, then begin hitting singles until 5 heavy singles have been completed. Increase weight each one.

Metcon (Time)

3 Rounds

10/7 Cal AB

12 Alternating DB Snatch @40/25 [50/30]
10 K2E [T2B]
Rest 2 Min

*Full Sprint each round
Sub Knee to Elbow, Hanging knee raise, supine leg lowers