University of Nevada CrossFit

Snatch Intro...

Burgerner Warm-Up

3-5 Rounds (PVC - Empty Bar 45#/35#/15#)

Snatch Intro. (Hang for Beg.)

(20-30 minutes)

WOD:

5 Rounds for time:

20 AB-Mat Sit-Ups

7 Power Snatches (75#/55#) *From floor.

 

Front Squat 3-3-3-3

Thruster - Intro

Front Squat

3-3-3-3

*Rest 2-3 minutes between or rotate with group members.

(10-20 minutes)

WOD:

12 minute AMRAP:

5 Cleans (65#/45#)

10 Thrusters

15 Hand Release Push-Ups

 

 

10 Rounds...

10 Rounds (rest 90 seconds between)

50 - 100 meter Hill Sprints