Monday, 2.26.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
If you plan on doing Open WOD 18.1, PLEASE let us know early enough in the day to make sure judges are at the gym. DO NOT show up expecting someone to be free to judge you when you get there. Thanks.
Warm up:
200m Run
Medball Warm up
Mobility:
Overhead
Posterior Chain
Hips
Strength:
3 Minute EMOM
-4 Power Snatch @ 115/75
Rest 1 Minute
3 Minute EMOM
-3 Power Snatch @ 135/85
Rest 1 Minute
3 Minute EMOM
-2 Power Snatch @ 155/95
WOD:
FOR TIME
-400m Run
-30 Alternating DB Snatch
-20 Single Arm Overhead Lunge
-100m Run
-20 Single Arm Overhead Lunge
-30 Alternating DB Snatch
-400m Run
Accessory:
Handstand Holds
-4×20 Seconds
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