Announcements

Attention: all those who are interested in the Weightlifting Clinic on the 20th must register by Friday. If we fail to have enough sign ups they will cancel on us.

CrossFit 1490 – CrossFit

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Warm-up (No Measure)

**1 Min Elevated Pigeon Pose Stretch**

then

2 Rounds of

-10 Banded Pass Throughs

-15 Banded Pull Aparts

-10 Banded Overhead Squats

-10 Cossack Squats (each leg)

-1 Min Row/Bike/Ski/Run

Snatch Grip Deadlift

Snatch Deadlift + Snatch Pull:

– 3 sets x (2+2) @ 100% 1 RM Snatch

**Rest 2 minutes between sets**

Hang Snatch

Hang Power Snatch + Hang Squat Snatch:

– (1+1) x 4

– (1+1) x 3

– (1+1) x 2

– (1+1)

**Rest 60-90 seconds between sets**

**Set 1:

1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch (all touch’n go)