White Girl Wednesday

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

Snatch Balance (find a 3 RM in 15 min)

otc 1:30

Strength

Overhead Squat (2 x 25)

*Use last weeks 20 rep set as a

guide. Attempt to use the same weight for 25 reps today vs 20 last week.

*Rest as needed between sets.

*Use KBs hanging from bar PVC pipe etc.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

(1 Full Snatch + 1 Overhead Squat )x 2

8 Bar Facing Burpees

1 Legless RC + 1 Regular RC