Snatch Complex / “Christine”


CrossFit Notorious – CrossFit Rx

BarbellWod Warm-Up (No Measure)

Dynamic:

2 Sets of 10 Yards Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Karioka, Scissor Kicks, Scorpion

Movement Prep:

Mini-Band Glute Activation Circuit.

Hip-Flexor Stretch

-60secs each leg.

Band Pull-Aparts

2×10

Snatch Complex (4 sets of 1 at 65% of your 1RM Snatch.)

1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats
Level load across all sets.Attempt 10lbs increase from last week.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

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