16 July 2015

Roll out
Shoulder activation

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  cooldown only
Phase 5:  cooldown only

Bar warm up:  3 x 2 pull/muscle/dynamic snatches

WOD:

CrossFit Games Open 13.1 compare to Nov 6, 2014
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

Score is total reps completed.

Rx2:
Complete as many reps as possible in 17 mins of:
40 Burpees
30 Hang Power Snatches (45/35) same weight all the way through
30 Burpees
30 Hang Power Snatches
20 Burpees
30 Hang Power Snatches
10 Burpees
Hang snatch full squat as many reps as possible in remainder

MOD:  Dowel

Cooldown:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4:  95 pull ups as fast as possible
Phase 5:  6 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

SILVERS:
Roll out
Mobility
200-300 m jog
Shoulder activation
Pull up Phase 1

Strength:  TGU

Skill:  Dumbbell snatch

WOD:  15 MINS AMRAP
10 Dumbbell snatches (alt arms)
10 Box jumps/step ups