Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

1:30 Jump Rope Practice

-into-

2 Rds

10 PVC pass thru

10 PVC OHS

10 Kip Swings

-into-

2 Rds (1 PVC, 1 BB)

2 Snatch Deadlift

2 Snatch DL + High Pull

2 Power Snatch

2 Below the knee Power Snatch

2 Above the knee Power Snatch

2 Overhead Squats

SWOD

3 Position Snatch (1×1)

Every 2:00 x 5 sets

1 Power Snatch

+ Below the Knee Power Snatch

+ 1 Hang Power Snatch

*Build to a Heavy Unbroken Complex across 5 working sets

WOD

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

5-10-15-20-25…..

Toes to Bar

10 Overhead Squats (95/65)

50 Double Unders

*Target number of rounds: 4+