Lane

Santiam CrossFit – CrossFit

Skill Work

Metcon (Weight)

Pre-workout:

Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

Workout

Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
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– INTERMEDIATE –

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (1/2 bodyweight)

1:00 Max Handstand Push-ups

– Rest as needed between sets

– BEGINNER –

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (65/55#)

1:00 Max Push-ups

– Rest as needed between sets

Stretching

Metcon (No Measure)

3 Sets:

:30 Doorway Stretch / Side

1:00 Prone Snow Angel