Thursday, 6 October, 2016

WARM UP – MOBILITY
3 x 45-60s skipping drills + dynamic joint warm-up/stretches in between sets.
Dowel dislocates + Power snatch technique drills

WOD A
POWER SNATCH X 5
In 15 min build to a moderate/heavy sets of “touch and go” power snatches.
Build as needed but do not let technique/footwork get sloppy.

WOD B
CROSSFIT OPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

– OR –

CROSSFIT OPEN WOD 16.3 – SCALED
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

WOD C
6 MIN DOUBLEUNDER LADDER
In 6 minutes climb as far up the ladder as possible:
5, 10, 15, 20, 25… ect. of unbroken double unders
You must stop and re-set between successful sets.
Your score is the number of your last completed set.
Scale (non-rx score) to singleunders.