11/27/14

Main – CrossFit

Warm-up

5 min run

20m inchworms

20 m bear crawl

Skills

1x burgener warm up (65/45) – snatch focus

Strength

Snatch (1RM)

WOD

Metcon (AMRAP – Reps)

18 min EotherMOM

Even: 4 box dips + 4 HR push-ups

Odd: Complex: 75/55

1 p snatch

1 hang squat snatch

2 snatch balances

Cool Down

3min run

20-40 GHD GHR or partner GHR

Mobility

PVC Snatch grip arches while laying on a lax ball peanut or individual lax ball (3min of constant, slow, and focused motion – find hot spots and roll in and out of them by arch of pvc pipe)