CrossFit Habu – CrossFit

Warm-up

The Snatch (No Measure)

15-20 reps of each movement w/ PVC

1. Pass Throughs

2. Down and Up

3. Elbows High and Outside

4. Muscle Snatch

5. Snatch Lands at 2″, 4″, 6″

6. Snatch Drops

7. Hang Power Snatch
500m row prior to starting warm up

WOD

Hang Snatch (3-3-3-3-3-3)

Add weight each round. Working to a 3RM.

SWOD

Push Press (3×3 at 70%)

Power Jerk (5×1 at 75%)

On-Ramp Course

Snatch (1RM)