In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Barbell Warm-Up

One set of, with an empty barbell:

Back Squats x 10 reps

Behind the Neck Press x 10 reps

Behind the Neck Push Press x 10 reps

Overhead Squats x 10 reps

Snatch (Every 90 seconds for 9 minutes )

Slow Pull Snatch

Set 1 = 2 reps @ 70% of 1-RM Power Snatch

Sets 2-3 = 2 reps @ 75% of 1-RM Power Snatch

Sets 4-6 = 1 rep @ 80% of 1-RM Power Snatch

Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed

Metcon (3 Rounds for reps)

On the minute, every minute, for 15 minutes (5 sets), complete:

Interval 1 โ€“ Hand Release Push-Ups x 20 seconds Max Reps

Interval 2 โ€“ Sumo-Deadlift High Pulls x 20 seconds Max Reps 65/45

Interval 3 โ€“ Double-Unders x 20 seconds Max Reps

RX+ 95/65

Record Max Reps for each station

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