Friday CrossFit

General Warm-Up

3:00 jump rope, bike or row easy

“Chan Warm Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles, forward/backward
10 arm pretzels
10/10 shoulder rolls, forward/backward
0:30/0:30 paternal neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Power Snatch Progression
2 rounds
*first round with a PVC, second round with empty barbell
3 Lands
3 lands with bar overhead
3 behind the neck push jerk
3 high hang power snatch
3 hang power snatch
3 power snatch

5 push jerks
5 hang power cleans to push jerks
5 clean and jerks

Build Up
2 rounds
3 power snatches or clean and jerks
3 bar-facing burpees

Workout (15:00)
20.1
10 rounds for time (did 6 rounds)
8 ground-to-overheads (45 lbs – 8 the first 2 rounds and 6 the remaining rounds)
10 bar-facing burpees (8 each time)

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