WARM UP – MOBILITY
Pull out a red band, dowel, skipping rope, and a barbell
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2 rounds:
30-45s skipping
Red band shoulder stretches / activations
1) Dynamic lower body warm-ups (leg swings, lunges, good mornings etc.)
2) Hanging prep (scap pull-ups, beat swings, ttb warm-ups)
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Review tech: power snatch w/ dowel and empty barbell and warm up for WOD A
WOD A
Every 90s x 10 sets (5 sets each alternating – 15 min)
1) 5, 5, 3, 3, 3 Power snatch (touch and go)
2) 8-12 Toes to bar
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Start PS at a light-moderate weight and build as needed to a moderate – heavy unbroken set.
POWER SNATCH X 3
WOD B
CROSSFIT OPEN WOD 11.1 AND 14.1
10 min AMRAP:
30 Double-unders
15 Power snatches 75lbs / 55lbs
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Power snatch weight should be light and able to complete a few rounds of 15 in no more than 2 sets.
Newer athletes use an empty-light bar and perform hang power snatches.
Scale DU to 30s max or 60 singles.
ACCESSORY
3 of each superset:
1) 12-15 Rear dellt flys + 15-20 banded face pulls
– rest 30s –
2) 8-12 V-ups / Tuck-ups + 15-20 Hollow rocks (or 20-30s hollow hold)
– rest 30s –
