CrossFit – Fri, Jan 13


CrossFit – Fri, Jan 13

Crossfit Cle – CrossFit

Barbells on the move!


2 minute erg

15 pvc passthrough

5 yoga inchworm

10 overhead squat (pause just above parallel)

5 down and finish

5 high pull

5 hang muscle snatch

3 high power snatch balance

3 low power snatch balance

5 low hang power snatch

5 around the world each way

2 minutes rolling thoracic spine and lats

1 minute couch stretch R/L


10×5 power snatch OTM (Weight)

Use a single weight for all 10 rounds. Keep reps touch and go. Should not start feeling heavy until the back half. Technique is key, get lower into your power position as you become more fatigued. Suggested bar weight starts around 50% of your 1RM power snatch, look up your priors and increase weight if you think you can handle it.
12-7-2022 repeat

MetCon (Time)

3 rounds for time:

500m row

10 overhead squat 115/80#

15 lateral burpee over barbell