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

WOD

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

SWOD

Rest Day

On-Ramp Course

Same rep scheme as GPP.

Burps

Push Press 75#/ 55#

Box Jump 24″/20″

Push Jerk 75#/ 55#

Hand Release Push-Ups

Rest