March 20th, 2019

Old Line CrossFit – CrossFit

Class Times:
5:30am (Rob), 6am (Johnny), 9:30am (Amy), 12pm (Amy), 4pm (Nate), 5pm (Nate), 6pm (JP), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
Go Through a general snatch warm up:
With a PVC:
10 Squats with heels on PVC
10 Squats with toes on PVC
10 Shoulder Rolls
10 Overhead Squats
10 Snatch Balance
5 Power Snatch + Squat Snatch

Power Snatch + Full Snatch (1×2)

Complete a power snatch and then perform a full (Squat) Snatch
Every 3:00 x 15:00


Power Snatch + Squat Snatch

1 x 2 @ 65% of 1RM

1 x 2 @ 65% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

Metcon (Time)

4 Rounds for Time:

50 Unbroken Double Unders

35 Overhead Squats (75/55#)

20 Toes to Bar

*Time Cap 20 Minutes

*Every time you miss a double under you have 3 burpees on the spot, before attempting again

**additional options will be provided onsite

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