CrossFit Salinas – CrossFit

Snatch Warm Up (No Measure)

3-5 Dip & Drive

3-5 Muscle Snatch

3-5 Snatch Grip Push Press

3-5 OHS

3-5 Snatch Balance

3 Pos I Snatch

3 Pos II Snatch

3 Pos III Snatch

3 Rounds

Low Hang Snatch + Snatch (6 x 1)

Low Hang (at knee)

Snatch (from floor)

*Full Reset for the second Snatch

Metcon (5 Rounds for time)

Shuttle Sprint

a) Max Time: Static Chin Up Hold

b) 5/10/15 Yrd Sprint

5 Rounds, Complete every 3 minutes
5 Yards & Back,

10 Yards & Back,

Straight through the 15 Yard marker

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