Ben Lomond CrossFit – Group Class

Warm Up (No Measure)

400m Run

________

2 rounds

25ft. Forward bear crawl

25ft. Backward bear crawl

25ft. Lateral bear crawl

25ft. Lateral bear crawl

________
2 rounds

:20 Head stand away from wall

1 Wall walk

5 PVC Muscle snatch

5 PVC Snatch balance

5 PVC Hang power snatch

________

2 rounds with empty bar on coach’s cue

3 Snatch deadlift

3 Hang muscle snatch

3 Hang power snatch

Hang Power Snatch (6 min EMOM)

6 sets x 5 hang power snatch

Workout (Time)

RXConditioning (RX+):

5 rounds for time:

10 Power snatch (95/65lb.)

10 Handstand push up

10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups

Strict abmat sit up:

youtube.com/watch?v=4oJBltk6838

Intermediate (RX):

5 rounds for time:

10 Power snatch (75/55lb.)

10 Handstand push up (1 abmat or pike from box)

10 GHD sit ups (hands behind head today, fingers locked!) or 10 strict abmat sit ups

Baseline (Scale):

5 rounds for time:

10 Power snatch (35/15lb.)

10 Pike with feet and hands on floor HSPU

10 abmat sit ups (banded to help support sit up if needed)

Cool Down (Checkmark)

3×12 Seated DB External rotation

Link: youtube.com/watch?v=mbdDt0c9bZY

+

1:00 Banded cross body shoulder stretch each arm