Mon: 3 Position Power Snatch + Humpty Dumpty

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive
12/16 – Brigade Christmas Cocktail Party
12/23 – 12 Days of Christmas WOD

Warm-up

Jumping Jacks & Cherrypickers

Can Openers & Standing Quad Stretch

Forward Lunges & Lateral Lunges

Toy Soldiers w/ Airplane Walk & Torso Twists

Pushups, Downward Dog, & Cobra

Puppy Dog Pose on Elbows

Arm Circles & Hi Jack/Hi Jills

Barbell Warmup:

5 Good Mornings

5 Snatch Grip RDLs

3 High Hang Shrugs

3 Low Hang High Pulls

3 Power Snatches from Starting Position

Weightlifting

3-Position Snatch (1E90s for 5 sets (6 minutes))

All POWER Snatches:

Suggested Percentages – 55/60/65/70/70

Metcon

Humpty Dumpty (CFNE) (Time)

3 Rounds For Time:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Mobility

T Spine Opener on Foam Roller or Wall Ball

Foam roll Quads

Lacrosse ball/smash the hip flexors