Blackbird CrossFit – CrossFit

Strength

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

Metcon

Metcon (Time)

12 Rounds for Time:

8 Machine Calories

4 Hang Power Snatches (95/65#)

Scaled Version

Metcon (Time)

12 Rounds for Time:

6 Machine Calories

4 Hang Power Snatches (45/35#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1

1:00 on Machine

10 PVC Pass Throughs

5 Thoracic Rotations

5 Yoga Push-ups

Set 2

1:00 on Machine

10 PVC Pass Throughs

5 Push-up Ts

5 Shoulder Press

Set 3

1:00 on Machine

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Snatch Grip Push Press

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Hang Power Snatch

Cool Down

Warm-up (No Measure)

Accumulate

1:00 90/90 pec stretch / arm

1:00 Child’s pose