Snatch 1RM

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

2 rounds:

50 Jump Ropes (or DUs)

10 GHD Hip Extensions

then Burgener Warmup
Pre-WOD mobility:

12 x banded OH squats (at waist & elbows)

T-spine smash (barbell anchor)(2 min)

Snatch (1-1-1-1-1-1-1)

Post-WOD Recovery

Shoulder rotator smash/floss (2 min each side)

Trap scrub (2 min each side)