Mon20160307

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Practice Double Unders for 5 minutes

2 rounds

-10 PVC OHS (palms up, carry PVC like a waiter)

-10 PVC Pass Throughs in bottom of squat

-Instep and Pigeon Stretch

-Overhead Stretch using Box

2 Rounds with Barbell

-10 Muscle Snatch

-10 OHS with 2 second pause at bottom

Skills & Drills

Snatch Clinic

Today’s focus is Power Snatch. We will be performing drills that with help athletes set-up in the proper starting position, initiate the pull in the correct sequence, and perform proper hip drive.

Sport athletes may use this time to perform a heavy Power Snatch with a focus on catching high and holding the position for 2 seconds before standing. They must participate in the clinic while doing so.

For some basic tips, feel free to watch:

https://www.youtube.com/watch?v=nn3_Nl3XMr0

Metcon

Note: if you are re-testing 16.2 today, don’t try to do both workouts…. I really hope no one was actually thinking of doing both…

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Double Unders scaled to 15 Tuck Jumps

Power Snatches scaled to Hang Power Snatch

Mobility

-Roll Out

-Banded Hamstring Stretch

-Banded Shoulder Stretches

-High Fives all around

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