CrossFit Infernal – Level 2 COMP

Warm-up (No Measure)

A. 3-4 Sets:

– 1 SLOW Snatch DL + 1 SLOW snatch Pull @ 90-100% (5-6s into hips)

Rest as needed

*Focus on FEELING the weight in each position vs. ripping it off the ground just to pull fast

B. Build to todays “tough”

– Pause Hang Squat Snatch (1s BK) X 2

Rest as needed

*Deadlift the bar, lower below knee and pause for 1s, then snatch, and without dropping the bar return to hips and repeat

C. 3 Sets:

– 10 Wtd. Vest Burpee to 6” target AFAP

Rest as needed between sets

D. 8 Rounds “AFAP”

– 10 Thrusters (95/65)

– 10 BF Burpees

60s rest between rounds

**goal is to be CONSISTENTLY FAST for the first 6-7 sets, and finish the final few sets FASTER!

E. 15-20 mins of recovery work (cyclical/breathing/mobility/movement)