A. Warm up

B. Mobility

C. Barbell warm up
A. From high hang:
3- down and ups
3- elbows high and outside
3- muscle snatches
3- behind the neck press
3- back squats
3- squat snatches
*complete 3 times

B. Full extension drops
2×2 @ 1/4 squat depth
2×2 @ 1/2 squat depth
2×2 @ full squat depth
*from full extension (on toes and high elbows) drop into overhead position. focus on speed under the bar

D. Snatch
2×3 @ 40%
2×3 @ 45%
*2 second pause 1″ above floor, explode into full squat snatch

E. Snatch grip DL
Tempo @ – 5:1:5:1
5×2
*focus on body awareness and correct positions

F. 2 Snatch balance + 2 overhead squat
5×2 – dip in the knee. *keep weight light and focus on speed under the bar
Source: Workout Of The Day


 
---
 
Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

Notice: Undefined variable: author_id in /home/cro55fitfs1/public_html/wp-content/themes/Divi-Structured-data-With-Pages/functions.php on line 19