DATE – Friday
Warm-up: (4 min)
Tabata intervals: 20s/10s x 8 (4 rounds of each movement)
Alternating: Hollow rocks / jumping lunge
Mobility: Posterior chain floss + Thoracic openers
WOD A) (15-17 min)
A1) 5 x (1.1.1) Halting snatch pulls
Rest 30s
A2) 5 x (1.1.1) Tall box jumps
Rest 1 min
(2-3s pause just above the knee, then finish into high pull. Work up to, and above max Snatch. Re-set between 3 singles each set, ie, not touch and go. Do not “max out” on the box jumps, just a good training height. Work on explosively opening the hips. 3-5s rest between box jumps singles)
WOD B) CrossFit Open WOD 11.1 (where it all began!)
10 min AMRAP:
30 Doubleunders
15 Power Snatch (75/55 lbs)
Scale to a weight that you can get the first round unbroken, should be a weight you can move quickly and efficiently throughout.
