Saturday, 3 September, 2016
WARM UP – MOBILITY
Shoulder circles, dowel dislocates, band warmup drills
Single leg g-mornings, glute bridges
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Warmup Power Snatch w/empty bar
WOD A
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.
WOD B
CROSSFIT GAMES OPEN 11.1 AND 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)
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-Do KB Swings or ball slams if you are newer to snatching
ACCESSORY
Roll and stretch calves
Crossover Iron Scap
