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)