Tuesday 25th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)


Double Monster

*30s Plank at each end*


2 rounds:

5x Snatch DL

5x Hang Snatch High Pulls

5x Power Snatch Balance

5x OH Squats

Pre-Class (optional)


10x Banded Passthroughs

10x Banded Face Pulls

10x Banded Pull-Aparts


Part B Primer:

3 rounds, building to working weight of DL:

3x DL

5x Push-Ups

A1: Snatch (5 x 3 @ 70% or 1RM)

A2: Metcon (No Measure)

Single Leg RDLs/Glute Bridges

5 x 8/10 each leg

Alternate A1 and A2.

B: Metcon (Time)

5 RFT of:

5 x Deadlifts

15 x Ring Push Ups or HR Push-Ups

**Aim for Heavy but unbroken**

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

10 x Wall Balls

10 x Burpees

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