Prototype Training Systems (CrossFit Prototype) – CrossFit
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