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