Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 sets

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

SWOD

Overhead Squat (5×1)

Every 1:30 x 5 sets:

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)

-into-

Every 1:00 x 3 sets:

3 Snatch Panda Pulls @70-80% of 1RM

WOD

Metcon (Time)

Every 3:00 x 5 sets

60 Double Unders

10 Double Dumbbell Snatches (50s/35s)

* Score is slowest set

* Target time each set: 1:00-1:15

* Time cap each set: 1:30