Mon20160321

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run, Row or Jump for 3min

3 Rounds:

10 Pass through

5 Banded lat pull down each side

5 Jumping squat

10 Hollow body rocks

Finish with

coach led T-spine mobility

Skills & Drills

Power Snatch technique and form review

then

5min EMOM

Perform 3 touch and go power snatches

– Light yet challenging weight to be able to perform touch and go safely.

– Same loading across all 5 sets.

– Work on cycling the reps without a pause.

WOD

Metcon (Time)

3 – 6 – 9 -12

Power Snatch 115/75

6 – 12 – 18 – 24

Toes to Bar
Scale: Snatches 75/55 and Kipping Knees to Elbows/Chest

Mobility

– Lats smash with lax ball (90 sec each side)

– Pecs smash with lax ball (90 sec each side)

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