Warm Up:
Roll out (5 mins)
Dynamics (5 mins)
Bar WU: Snatch Pull/muscle/dynamic
3 x 2
Add weight: 4 x 4 Hang Power snatch, rest 2 mins btwn rounds
Work up to WOD weight
If you are doing Rx, do last set of four from the floor, not the hang
WOD: Compare to Thurs, Feb 19, 2015
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Post Total Rounds.
SILVERS:
Roll Out
Mobility
include tea cups, bird dog, deadbugs, and side plank holds & shoulder activation
Strength: 5 x 5 Low bar pull ups or 4 sets max strict pull ups
WOD: 10 MIN AMRAP
100m sandbag carry/run
10 sledgehammers (alt after 5 reps)
1 wall climbover
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