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)