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GW Performance – CrossFit

Warm-up

Snatch Warm Up (No Measure)

1 Round / 30-60 sec each:

Bar on knees – ankle mob

BTN front rack – elbow stretch

Snatch grip tempo RDL – hamstring stretch

BB cossaks – hip mob

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Snatch Push Press @ 25 – 50%

2 x 3-5

Snatch High-Pull @ 25 – 50%

2 x 5-10

Muscle Snatch @ 25 – 50%

2 x 3-5

Tall Snatch @ 25 – 50%

2 x 3-5

Weightlifting

ALL: Hang Power Snatch (EMOM: 10 x 3 / Across)

Metcon

ALL: Metcon (AMRAP – Reps)

AMRAP:

4 x (40sec on / 20sec off)

Push Press (45kg / 30kg)

– Rest to 5:00 –

4 x (40sec on / 20sec off)

KB Swing (24kg / 16kg)

– Rest to 10:00 –

4 x (40sec on / 20sec off)

Burpees

Scale weight appropriately

Score is total reps