CrossFit WOD for Friday 1-27-2017

WOD

Jan 26, 2017

Strength: LOTS of technique work today. Snatches should become much more friendly.  Metcon: Advanced athletes should aim for 7+ Rounds. Snatch weight should be light enough to cycle easily.

Warm-up

200m Run then PVC Burgener Warm Up, Then 2 sets with a BB- 10 Muscle Snatches, 30 DUs/Attempts.

Mobility

Glute Activation, 10 Pass Thrus, 10 Reverse Pass Thrus

Skill/Strength

  1. Power Snatch Technique Work, 10 min
  2. Power Snatch 6×3, 90s between sets
  3. Power Snatch Technique Work, working to a heavy 2 if possible or skill

METCON: 10 min AMRAP, Open 14.1

  • 30 DUs
  • 15 Power Snatch (75/55) (65/45)

Accessory Work

  • RDL 3x 10-12
<iframe width="853" height="480" src="https://www.youtube.com/embed/7h4r8tWGAKM" frameborder="0" allowfullscreen></iframe>

https://youtu.be/7h4r8tWGAKM

Coach Burgener on Power Snatch

Compliments of CFXathlete

“The worst thing is to be the same as everybody else. I hate that.”- Arnold Schwarzenegger