Jute CrossFit – CrossFit
Warm-Up
Warm Up (No Measure)
Band Warmup
-into-
3 sets: (1 PVC, 2 BB)
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
SWOD
3 Position Snatch (5×1)
Every 1:30 x 5 sets:
1 High Hang Power Snatch
+ 1 Hang Power Snatch
+ 1 Power Snatch
(@65% of 1RM Snatch)
Overhead Squat (3×3)
Every 1:30 x 3 sets:
3 Overhead Squats (@75% of 1RM Snatch)
WOD
Metcon (AMRAP – Reps)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Single Arm Overhead Step Back Lunge (35/25)
-rest 2 minutes –
5:00 AMRAP
Complete 50 Single Arm Overhead Step Back Lunges (35/25)
In the remaining time, complete max Double Unders
*Score is lunges from part 1 plus dubs in part 2 (singles count 2 for 1)
