BOX – CrossFit

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Snatch (full) warm up (No Measure)

400m run

Banded hip extension (1 min each side)
1st rib on ground or with bar


Burgener warmup with pvc
Burgener warmup with bar

Snatch (12 mins to build to heavy full snatch )

“Post snatch fun” (Time)

3 rounds:

8 hang full snatch @ 60% of previous snatch
10 perfect puch ups
12 Unbroken wallballs (IF YOU BREAK BEFORE 12 START OVER)

Waiters carry (2 laps per arm with KB (blue/red) )

Focus on external rotation


Super friend Tricep smash


Lateral Seam smash

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