Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
3 Position Snatch (5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete)
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
For Time:
30 Snatches (115/80)
(KG conv: 52/36)