CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

8-10 reps per movement

With a PVC:

PVC Pass-throughs

Back Squats

Jefferson Curls

Snatch-grip Deadlifts

PVC Complex

OH Squats

2-3 rounds

With an empty Barbell or PVC:

Muscle Snatches

Sots Presses from Back Rack

OH Squats

2-3 rounds

Review Toes-to-bar and Double-unders

30 Single-unders (small, fast jumps)

10 Kip Swings

30 Single-unders (high, slow jumps)

10 Kipping Knee Raises

30 Double-unders or attempts

7-10 Toes-to-bars or attempts

Workout Prep

Warm-up (No Measure)

Review the Squat Snatch

Power Snatch—Power Snatch + OH Squat—Hang Squat Snatch—Squat Snatch

3 x 5 Squat Snatches

30 Double-unders

10 Toes-to-bars

5 Squat Snatches

5 Toes-to-bars

RX: Metcon (Time)

50 Double-unders

30 Toes-to-bars

20 Squat Snatches (95/65 lb.)

30 Toes-to-bars

50 Double-unders

FIT: Metcon (Time)

50 Fast Feet

30 Wall-lying Hands-to-feet

20 Squat Snatches (or PS)

30 Wall-lying Hands-to-feet

50 Fast Feet
Partially Loaded

50 Fast Feet

30 Wall-lying Hands-to-feet

20 Single DB Squat Snatches (or PS)

30 Wall-lying Hands-to-feet

50 Fast Feet

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