WL Class Day 1

Announcements

Check the lost and found for any items you may have left here. We will be donating anything we have on Saturday June 16th!

CrossFit Castle Rock – Barbell Club

Warm-up

Dynamic Warm-up (No Measure)

General Dynamic Warmup

(on your own)

Snatch Warmup (No Measure)

3 Rounds NFT; empty barbell

5 Muscle Snatches

5 Snatch Push Presses

5 Overhead Squats

5 Snatch Balances

Weightlifting

High-Hang Power Snatch + Overhead Squat (4×3(1+1))

Jerk Dip Squat w/ Pause + Push Jerk (4x(5+1))

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