Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Rower
Strength
Snatch (5×3)
Compare to 4/1/21
-Start at 50% of power snatch
-50,60,65,70 and 70%+
-Building or skill
-Squat
-Test Overhead squat next week
(15 minutes to complete)
Alternate Options:
Snatch?
Light barbell with little or no added weight
-Muscle snatch
Db/Kb/Odd object snatch 5×3 each side
Metcon
1000m Row (Time)
1000m row
-rest 4 minutes
1000m row
-score fastest time
Alternate Options:
1000m row?
– 800m run
-:40 shuttle sprint +:20 rest x4
-:30 jumping jacks +:30 mountain climbers x4
Cool Down
*Coaches Choice