Westbound CrossFit - Coach Loni
0900 - 8 of us
Warm Up
Dynamic stretching
Wrist rotations - elbows together
Arm spreading big then crossing
Arms up and down in unison
Arms up and down opposite directions
Knee rotations
Hip Rotations
Snatch warm up
Segmented, etc.
Strength
Every minute on the minute x 8 minutes
1 snatch pull
1 power snatch
Building to a heavy power snatch through the minutes
65-75-85-85-85-95-95-95
Conditioning
“Isabel”
30 snatch for time
135/95lb.
Intermediate
95/65lb.
I scaled to 65# and finished in 3:43! I thought this was a PR, but had a 3:26 effort in 2020.
Cool Down
Build to a heavy Turkish Get Up (each arm) in 10 minutes
26 pound KB
33 pound barbell
