CrossFit PTBO – CrossFit

Warm-up (No Measure)

3 mins skipping

2 Rds

5 PVC Cuban press

5 Yoga push ups

5 Box hamstring curls

30 Sec supinated bar hang

4 Mins mobility:

EMOM

Every 2 mins for 6 mins ( 3 sets)

3- position snatch @ 60% of 1rm

(High hang + Hang + Floor)

Then..

Every 2 mins for 6 mins ( 3 sets)

Hang snatch + 2x Snatch @ 70% of 1rm

Metcon (Time)

21-15-9

T2B

Hang power snatch (75,55)

Burpees

Box jumps (24,20)

Accessory Work

Dumbell shrugs

2×8 (Heavy)