Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warmup

What you need:

Barbell

-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice

Strength

1A: Hang Snatch (5×2)

-Building

-50,60,65,70 and 75% of Overhead squat

Metcon

Penguin (Time)

400m run

21 Hang power snatch (75,55/115,85)

400m run

15 Hang power snatch

400m run

9 Hang power snatch
14 min cap

Cool Down

*Coaches Choice