26
Nov
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)