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)