CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch (9 Minutes EMOTM)

3 reps 1-3 minutes high hang snatch

2 reps 4-6 minutes hang snatch

1 rep 7-9 minutes snatch

Metcon (Time)

“Blue Jays Win!!”

Snatch #95/#65

T2B

Burpees

21-15-9

Finisher

15 Ring Swings

3 Rounds