CrossFit TW18 – CrossFit
Warm-up
Partner PVC EMOM Warm Up (6 min)
A: 5 PVC Deadlifts + 5 PVC Pass Through Lunges + 5 OHS
B: Up Down + Broad Jump – Jumping Jacks – Shuttle Run
Each stretch will be a minute per side.
A: Banded Shoulder Distraction
B: 30s Groiner into 30s Pigeon Stretch
5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches
Weightlifting
Snatch (Complex)
EVERY 2:00 FOR 4 SETS
1 Power Snatch + 2 OHS + 1 Squat
Snatch
*Keep loading light to moderate. This is
practice. Each complex should be done
unbroken.
Benchmark
Nancy (Time)
5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#