CrossFit WOD Monday Dec 4th, 2017

 In WOD

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


JINGLE BELL COMP THIS SATURDAY & SUNDAY Kicking OFF at 10am

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Warm-up

Lead by your Coach

Snatch with empty Barbell (5 reps of each, two times through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

A: Snatch Grip Push Press

A. Snatch Grip Push Press x1 + Pause Overhead Squats x3

L1

Strict Press x3 + Front Squat x3

3 complex on the 3rd min for 3 sets

* from rack

* 2 second pause at the bottom of the squat. The focus of the day is getting comfortable in an overhead squat position and working on stabilization overhead.

B: Metcon (Time)

B. For Time

10-9-8-7-6-5-4-3-2-1

Rx+

Power Snatch (95/65#)

Strict Handstand Push Ups

Rx

Power Snatch (95/65#)

DB Push Press (35/20#)

L1

Power Snatch (75/55#)

DB Push Press (20/10#)

Time Cap 18 min

Post Workout Cool down & Mobility 20 min

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