Friday, 2.16.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
3 Rounds
-10 KB Deadlift
-10 KB Swing
-10 Goblet Squat
Mobility:
Overhead
Hips
Shoulders
Strength/Skill:
Snatch Technique
3 Rounds
-5 Jump and Shrug
-5 Hi Pull
-5 Muscle Snatch
3 Rounds
-3 Position Power Snatch (Hip/Knee/Shin)
3 Rounds (with weight)
-1 Hi Pull + 1 Power Snatch + 1 Snatch Balance + 1 Snatch
WOD:
Open WOD 17.3 modified
20 Minute AMRAP
3 Rounds of
-6 Chest 2 Bar Pull up
-6 Squat Snatch (95/65) SX-(45/35)
then 3 Rounds of
-7 Chest 2 Bar Pull up
-5 Squat Snatch (135/95) SX-(75/55)
then 3 Rounds of
-8 Chest 2 Bar Pull up
-4 Squat Snatch (185/135) SX-(95/65)
then 3 Rounds of
-9 Chest 2 Bar Pull ups
-3 Squat Snatch (225/155) SX-(115/75)
then 3 Rounds of
-10 Chest 2 Bar Pull ups
-2 Squat Snatch (245/175) SX-(135/95)
then 3 Rounds of
-11 Chest 2 Bar Pull up
-1 Squat Snatch (265/185) SX-(155/105)\
Scaled (SX)
May do Jumping Pull ups or Regular chin over bar pull ups
May Power Snatch to Overhead Squat
In order to RX, MUST receive Snatch in Squat (NO POWER SNATCH + OVERHEAD SQUAT)
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