IRIDIUM CrossFit – CrossFit

Complete the workout between 5:00-10:00.
Perform the first set of snatches in 3 sets or less.
Fast-paced sprint workout with minimal rest.

Warm-up

1 set

10 alternating Spiderman stretches

10 leg swings (across body) / leg

10 up-downs

1 set

10 leg swings (front and back) / leg

10 box step-ups (any height)

10 good mornings (no weight)

1 set

10 reverse lunges

10 box jumps or step-ups (any height)

10 burpees

Skill Work

SNATCH PROGRESSION w/PVC

Overhead position, dip, drive, drop

Behind the neck, dip, drive and drop to punch out

Elbows high and outside, dip, drive and drop to punch out

Shrug, dip, drive and drop to punch out

Hang from knees, dip, drive and drop to punch out

Hang Muscle snatch

Hang power snatch

Power snatch

Power Snatch (2-2-2-2)

On a 8:00 clock build up to a 2-rep power snatch

Wod Prep

2 sets

4 snatches

4 box jumps

Metcon (Time)

21-15-9

Snatches

Box jumps
Rx+ 115/75 & 30/24

Rx 95/65 & 24/20

Mod 45/35 & 20/12

Cool Down

2 sets

:30 doorway shoulder stretch / side

:30 banded arm stretch / side