Honey Badger Gym – CrossFit

Warm-up (No Measure)

Quad Pulls Down and Back

PVC Pass Throughs x30sec

Samson Stretch Down and Back

Slow Air Squats x30sec

Spiderman Crawls Down and Back

PVC Pass Throughs x30sec

Push-up to Down Dog x30sec

Slow PVC Overhead Squats x30sec

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

(then snatch prep coaches choice)

Snatch (10 min to establish a heavy single for the day)

1 miss will be allowed. Power Snatch is acceptable, but full is our preferred goal.

Metcon (Time)

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

*95/63
If needed, set up 2 barbells or strip weight for lighter load on OHS. A good position is more important than load.