Blackbird CrossFit – CrossFit

Strength

Snatch (3-3-3-3-3)

Benchmark Workout

Double Isabel (Time)

For Time:

60 Snatches (135/95#)

Scaled Version

Metcon (Time)

For Time:

60 Snatches (75/55#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 Rounds of:

:30 Burpees

:30 PVC Pass Throughs

:30 Sumo Inch Worms

:30 Alt. Groiners

:30 Air Squats

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and outside

5 Muscle Snatches

5 Overhead Squats

5 Hang Snatches

5 Snatches

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves