CrossFit Wynwood – CrossFit

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Warm-up

Extended Warm-Up (12:00)

3 Sets

1 Snatch Deadlift

1 Hang Muscle Snatch

1 Hang Power Snatch + 1 Paused Overhead Squat

1 Hang Squat Snatch

> Keep load light & manageable for all 3 Sets

> Hang will be to “Above the Knee” for both snatches

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Hang Snatch (Heavy Single x EMOM 5:00)

Every Minute on the Minute for 5:00,

work up to a Heavy Single Hang Snatch

> As a progression, you may do

Hang Power Snatch into OHS

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Metcon (No Measure)

EMOM x 15:00

Min 1 – 5 Hang Squat Snatch (Choose Your Weight)

Min 2 – 30 Bicycle Kicks

Min 3 – 15/12 Cal Row
> Choose weight you can perform unbroken for 5 reps

Accessory

Kneeling DB Press 3×10

3 Sets

DB Front Raises x10

DB Lateral Raises x10