CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

First, quickly review any of the below movements. Spend 5 min. here.

I-go-you-go style:

3 Bear Crawl around Over-under Set-up + 6 Over-under Step-overs + 3 Pike HSPUs

Switch

3 rounds each

Then, in I-go-you-go style:

3 Good Mornings + 3 Muscle Snatches + 3 Behind-the-neck Presses

Switch

3 rounds of complex each

Review the HSPU

Handstand Hold—Negative—Kipping HSPU

Workout Prep

Warm-up (No Measure)

Review and Prep the Snatch

Hang Power Clean—Power Clean—OH Squat—Hang Squat Snatch—Squat Snatch

1×8 Power Snatches + 4 Squat Snatches

3×4 Power Snatches + 2 Squat Snatches

* Add load each set. The last set of 4+2 should be performed at workout load.

RX: Metcon (Time)

10 HSPUs

8 Power Snatches (155/105 lb.)

6 Over-unders

4 Squat Snatches

3 rounds

FIT: Metcon (Time)

10 Pike HSPUs

8 Power Snatches

6 Over-unders

4 Squat Snatches (or PS+OHS)

3 rounds
Partially Loaded

10 HSPUs

12 DB Alt. Power Snatches

6 Over-unders

10 DB Alt. Squat Snatches

3 rounds

DB: 50/35 lb.

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