CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Warm up

15 Cuban press w/ negative (2.5lbs)

10 Dynamic Lat Stretch each side

30 Thoracic Rotations (15 each)

Then with pvc

with a PVC”

1. High pulls from hips

2. High pulls from above knee

3. Power snatch from above knee

4. Overhead squats

5. Snatch drop

6. Snatch
The first part is a great mobility drill for snatch and overhead work.

On the second part make you take your time, technique first.

Hang Snatch + Snatch

Hang Squat Snatch + Squat Snatch
Practice day, no certain amount of sets. work up to moderate single. Not meant to be PR day.

Hang from anywhere above knee. Drop and reset, Form first.

Metcon (Calories)

12 Rounds of:

“Hard Effort Cardio” 30s on/60s off of:

Split evenly between row & bike.

Score cal
Goal is same cal on each effort, so dont redline but go hard.