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10.14.2019

WARM-UP

1) 250m Row + 250m Ski

2) Crawling Warm-Up

3) Power Snatch Bar Warm-Up

4) Barbell Pec Smash & Barbell Ankle Mob.

WOD PREP

1) Top Down/Touch & Go Power Snatches, 3-5 unbroken reps

2) Power Snatch w/Drop from OH, 3-5 unbroken reps

3) 3 Touch & Go Power Snatches + 5 Bar Facing Burpees

ACTIVE MOBILITY

1) Tricep & Trap Smash

2) Banded Elbow Extension

3) High Glute Smash

4) Olympic Wall Squat with Rotation

CROSSFIT OPEN WOD 20.1: Perform 10 rounds of the following for time; 15-minute time-cap:

  • 8 Power Snatches (95/65)

  • 10 Bar Facing Burpees

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Reverse Hyper’s, 12 reps + ME hold following last reps, 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)