CrossFit WOD for Tuesday 11-29-2016

WOD

Nov 28, 2016

Focus on form during all Olympic lifts today.

Warm Up:

Tabata Double Unders then: 5 of each

  • Muscle Snatch
  • OH Squats
  • Power Snatch
  • OH Squats
  • Bent Over Rows

Mobility:

8 of Each:

  • Shoulder Circles – Front and Back
  • Dive Bombers
  • Hand Release Push Ups
  • Scap Pull Ups

Metcon:

5 RFT:

  • 500m Row
  • 50 DUs
  • 15 Power Snatches (75/55) (+95/65)

* Snatches should be light enough to muscle snatch

Strength:

Power Snatch 6×3, increasing weight, 90s Rest In between

-Advanced- Work up to 75%

Accessory Work:

DB Split Squats: 3×8 each leg  

 

<iframe src="https://www.youtube.com/embed/LRcTB2-Xyg8" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe>

https://youtu.be/U9MeBLjxKaw

Muscle Snatch Technique

Compliments of CrossFit Inc.

“You can do it!”
– Rob Schneider