Monday 03052018

CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

10 RFT (scale to cleans and front squats if needed)

1 power snatch

3 overhead squat

(choose a weight about 60% 1RM snatch or OH squat, whichever is weaker lift)
Record weight in score comments

Metcon (Time)

Rest until all are finished, then:

With a partner row 3000m, divide as desired (or if not raining and up for it, run instead)

Finish: 5-10 wall walks

Mobility: Crossover symmetry work