CrossFit 187 – CrossFit
Warm-up
Snatch Warm Up (No Measure)
As a Group
10 shuttle runs (half room, 5 full room)
50ft inch worm with push ups
50ft reverse lunge with reach
50ft Franksteins (arms out ahead, kick opposite arm)
50ft squats – 2 normal with 3sec pause, 2 narrow with no pause
50ft bear crawl
50ft backwards bear crawl
With an empty bar or dowel:
5 high hang snatch shrugs
5 high hang snatch pulls
5 high hang BTN snatch grip push press
5 OHS
5 snatch balance
5 high hang squat snatch
Weightlifting
A: Squat Snatch (4×5 @ 70-75%)
These are not singles, but also not Touch N’ Go. Try to stay on the bar with minimal rest in hang or ground
Metcon
B: Metcon (Time)
50 wall balls, 20/30lbs
150 DU
20 bar muscle ups
150 DU
50 wall balls