Saturday, 3 September, 2016
WARM UP – MOBILITY
Shoulder circles, dowel dislocates, band warmup drills
Single leg g-mornings, glute bridges
Warmup Power Snatch w/empty bar
POWER SNATCH X 3
EMOM X 10 mins:
3 Power Snatches
-The goal here is to pick a moderate weight, stick with it and look for consistent reps across the 10 mins. Approx. 60-75% of your 1RM Power Snatch is recommended.
-You can add a little bit of weight every couple of sets if needed. Do not “leaderboard” however and perform ugly reps in order to get yourself a better score. If you have to step for or backwards on any of your reps then that set does not count.
CROSSFIT GAMES OPEN 11.1 AND 14.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches (75lbs / 55lbs)
-Do KB Swings or ball slams if you are newer to snatching
Roll and stretch calves
Crossover Iron Scap