219 Elite Sports Performance, CrossFit 219 – Introduction to CrossFit

Metcon (AMRAP – Reps)

New Movements/skills

– DB Snatch – Tight core. Ground to Overhead in one fluid movement. Pull body underneath DB

o Muscle Snatch or Power Snatch

– DB Clean & Jerk – Two distinct movements. DB contacts shoulder prior to going overhead

– T2B – Hanging Toe Raise, Hanging Knee Raise, T2B from Floor


14 Min AMRAP

12 CAL Assault Bike

10 Alt DB Snatches

8 T2B