Tue: 3 Position Power Snatch + Power Wheels

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

1/11 – CF Open Registration begins

Warm-up

DROM:

Iron Crosses & Glute Bridges

Rolling V Sits & Scorpions

Downward Dog & Cobra

Push Ups & Mtn. Climbers

Arm Circles & Hi Jack/Hi Jills

Buddy Scarecrow Stretch (:30s down/:30s up)

BB Warm-Up:

PVC Pass Throughs & Around the Worlds

PVC Shoulder Openers

PVC Lat Openers

5 Snatch Grip RDLs (w/ BB)

5 High Hang High Pulls

5 Low Hang Muscle Snatches

3 Power Snatches from Mid-Shin

3 Snatch Grip Push Press

Weightlifting

3-Position Snatch (Build to Heavy Complex in 10 minutes (POWER))

These are POWER snatches today.

Metcon

Run 2 heats if needed.

Power Wheels (AMRAP – Reps)

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

4 Power Snatch (135/95)

In a CrossFit Journal article written back in 2003, Greg Glassman said, “There are no bad intervals, only weak efforts.” Being familiar with interval work like this, we know that effort equals work. Today comes down to just that. Effort.

Power Wheels with a Dumbbell (AMRAP – Reps)

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

18 DB Snatches (50/35)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

14 DB Snatches (50/35)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike or 20/15 Row

10 DB Snatches (50/35)

Mobility

Smash the scap, shoulder cap, and pec.

Foam roll the low back and quads!

Banded Shoulder Distraction stretches

Banded Scarecrows