PG Crossfit – CrossFit

Skill Work (8 Rounds for weight)

Pre-workout:

Every 2:00 for 8 rounds:

3 hang power snatches

230602 (Time)

– RX –

For time:

21-15-9:

Hang power snatches (65/95 lb)

Toes-to-bars

– INTERMEDIATE –

For time:

21-15-9:

Hang power snatches (55/75 lb)

Feet-above-shoulders

– BEGINNER –

For time:

21-15-9:

Hang power snatches (35/45 lb)

Hanging knee raises

Stretching (Checkmark)

1 set:

:30 cobra stretch

1:00 forearm/wrist stretch

General Warm-up (No Measure)

2:00 row or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC behind the neck snatch grip presses

5 push-ups to down dog

10 PVC around-the-worlds

WORKOUT OF THE DAY