Robbery

Having a bit too much fun running the rain.  :)

Warm-up:

Shuttle Sprint Warm-up

Followed by: 

Syncro Bar Work: Snatch

  1. Snatch High Pull x5 w/bar
  2. Muscle Snatch x5 w/bar
  3. Snatch Balance x5 w/bar
  4. Hang Power Snatch x5 w/bar

Mobility:

Trap Smash 

Announcements:

Crossfit Total tomorrow! Don’t miss it! Nutrition Seminar in March. 

Skills & Technique: (Click below for links to more info)

Wod:

Heavy Snatch EMOM: 10 Minutes 

Find a starting weight and add weight each minute. 

Followed by:

Robbery 

7 Power Snatch 135/95lbs
Run 200m 

12 Minute AMRAP
Score rounds and reps.