Ben Lomond CrossFit – Group Class

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Warm up Coaches choice

Strength

Back Squat

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 70-75%

*Set 3 – 2 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

*Set 5 – 1 rep @ 85-90%

Rest 3 minutes

Metcon

Metcon (Weight)

Every minute on the minute for 20 minutes (5 sets) of:

Minute 1: 18/12 Calorie Assault Bike

Minute 2: Touch & Go Snatch x 3 reps @ 65% of 1-RM

Minute 3: 8 Strict Handstand Push-Ups

Minute 4: Touch & Go Snatch x 3 reps @ 65%

OLY

Every 90 seconds, for 6 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)