1RM Snatch Day
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
Workout Prep
2 sets:
20 DU
10 Wall Balls
Weightlifting
1RM Squat Snatch
10-12 minutes
Workout
RX
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
SC
80 Double Under/160 Singles
40 Wall Balls (20/14)/(14/10)
80 Double Unders/160 Singles
30 Wall Balls (20/14)/(14/10)
80 Double Unders/160 Singles
20 Wall Balls (20/14)/(14/10)
Fit
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)
Cooldown
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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