WOD 190904 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Pigeon Stretch per side

  • 1:00 Row

  • 5 Spiderman + Reach (each side)

  • 1:00 Samson Stretch

  • 1:00 PVC Pass Throughs

  • 1:00 Snatch Grip Sotts Press

  • 1:00 Row

  • 1:30 Thoracic Opener

2. Skill 1

<total 7:00>

Snatch Balance

  • 5:00 to Build to Moderate Set of 3

3. Skill 2

<total 8:00>

Squat Snatch Stamina

EMOM 5:

  • 5 Touch-and-Go Squat Snatches

Notes:

1. Look to slightly improve upon last week’s loading.

4. WOD

<total 30:00>

“Halftime”

For Time (TC=25:00):

30-20-10:

  • DB Power Snatches (17.5/12.5)

  • WB shots (9/6)

Then 10-20-30:

  • Burpee over DB

  • Calorie Row

CONDITIONING WOD

1. Warm-Up

(total 25:00)

  • 4:00 Calf & Hamstring Mobility

  • 200m Row (at low effort)

  • 4:00 Hip Flexor & Quad Mobility

  • 200m Row (at low effort)

  • 4:00 Lat & Scapular Mobility

  • 200m Row (at your 5k pace)

2. WOD

(total 35:00)

For Time:

  • 5 K Row