Monday February 2nd, 2015 WOD
Warm up: 3x150m row, 3x30 second jump rope + PVC drills and mobility
Back squat 3x5 at 70%
Snatch technique and build
Conditioning: CrossFit OPEN WOD 12.2
Men will proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Women will proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
There will be strength and conditioning modifications for beginners.