Comanche Spring Strength Program

Comanche CrossFit – CrossFit

Metcon (No Measure)

Warm Up

1 Muscle Snatch

2 Push Press behind neck

3 Drop Snatch

4 Good Mornings


Find a heavy single

Low hang Power Snatch X2

Back Squats

5X3 find heavy triple

Drop 50% and do max reps in 2 minute

Metcon (AMRAP – Rounds)

AMRAP 12 Minutes

12 Box Jumps

8 Clean and Jerks

4 Handstand Push Ups