Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

PVC Strict Press and Reach

Active Samson

Lateral Jumps over PVC

Active Spidermans

Slow PVC Overhead Squats

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min each:

PVC Pass Throughs

Front Rack Stretch

Wrist Stretch 30sec each side

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders
Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up the power snatch completely before beginning their first overhead squat.