CrossFit Wynwood – CrossFit

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Power Snatch (x2)

– With a 10:00 Running Clock, build to a heavy Power Snatch double.

– aim to attempt a set every 2 Mins.

– Complete 4-6 attempts withing allotted time.

– Rest 2:00 before starting PCJ

Power Clean and Jerk (x2)

With a 10:00 Running Clock,

Build to a Heavy Power Clean & Jerk Double.

– aim to attempt a set every 2 Mins.

– Complete 4-6 attempts withing allotted time.

– Jerk can be Power or Split

Gracibel (Time)

15 Clean & Jerks (135/95)

15 Snatches (135/95)

8:00 Min. Cap

Accessory

Behind the Neck Snatch Grip Strict Press: 3×8

Side Plank: 3×0:30 /side

Trap Stretch: 0:45 /side

Shoulder Stretch: 0:45 /side