CrossFit – Sat, Nov 25

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

500m row Then

2-3 sets

10 elastic shoulder rotation / side

12 Shoulder dislocation

10 Sotts press

20 Goblet squat

25 Calf raises

Then Snatch warm up (all together) *Work on technique

3-5 sets start with pvc then slowly increase

10 Snatch deadlift

8 Snatch pull

6 Hang snatch

5 Snatch

Snatch & go (Weight)

Emom 18

Min 1: Calorie Ski 12/9

Min 2: 12 snatch (95/65)

Min 3: 40 DU / 80 Singles

*focus is on snatch technique

Acessory work 30s each movement

Lat pull down

External rotation

Superman

Child’s pose

Functional fit (AMRAP – Rounds and Reps)

Warm up

2 min – row / bike

Then 2 rounds

20 shoulder taps

10 shoulder dislocation

10 jump squats

10m bear crawl

Abssss

Amrap 8

30s side plank

15 Ab mat sit-ups

30s side plank

15 Reverse crunch

Amrap 15

3 inchworms

12 Db Snatch (20/35)

15 box overs

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