Training: 2 sets of: 3 Position Snatch (high hang [vertical torso] > hang [mid thigh] > floor) 2 sets of: 2 Position Snatch (hang [mid thigh] > floor) 6 sets of: Snatch x 1 rep Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
WOD: Complete 4 rounds for total reps: 45 seconds of Jumping Squats (45/35lb barbell) 15 seconds rest 45 seconds of Bear Crawl Shuttles (25' = 1 rep) 15 seconds rest 45 seconds of Hand Release Push-ups 15 seconds rest 45 seconds of Double-unders 15 seconds rest
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.