Hunters Creek CrossFit – CrossFit

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Warm-up

Toomey Warm-up

5 inch worms

5 behind-the-neck snatch grip presses

5 behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell in back rack

10 Ninja squats (5 on each side) with barbell in back rack

Burgener Warm-up

5 Down/Up

5 Scarecrow

5 Muscle Snatch

5 Snatch Drops (1/2)

5 Snatch Drops (full)

Hang Snatch

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch..