Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

AA: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

B: Power Snatch (10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*All singles. Focus on good set-up and speed through the middle )

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#