CROSSFIT

SNATCH

Power Snatch for load:
#1: 1 rep

“ANNIEBEL”

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

COOL DOWN

EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)

SPARK

PUMP

4 SETS ON A 12:00 CLOCK…
10 Deadlift
6/6 KNEELING DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

“NCGO BASELINE II (Test)”

4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-