The MVMT LAB – CrossFit
Warm-up
Full Snatch Tech. Warm Up (No Measure)
3 Tall Muscle Snatch
1 Paused OHS
3 Power Muscle Snatch
1 Paused OHS
3 Low Hang Muscle Snatch
1 Paused OHS
3 Tall Power Snatch
1 Paused OHS
3 Power Position Power Snatch
1 Paused OHS
3 Low Hang Power Snatch
1 Paused OHS
3 Tall Snatch
3 Power Position Snatch
3 Low Hang Snatch
then:
Complex
4rds adding weight each time while subtracting one position
1 Tall Position Squat Snatch
1 Power Position Squat Snatch
1 Low Hang Position Squat Snatch
1 Floor Position Squat Snatch
Weightlifting
Power Snatch (5×2 Build to Heavy Double)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
8 Deadlifts 225/155
10 Box Elevated Ring Rows
200m Sprint
RX+ 275/195