WOD 01.10.18

Announcements

Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Reminder: 2 hours of Open Gym now on Sundays from 9:30-11:30am

CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

-:30 Seconds-

Easy run

Active Spidermans

Medium run

Active Samson

Faster run

Push-up to Down Dog

-Modified Barbell Warmup-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

2 Rounds:

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Technique

Warm-up (No Measure)

Partner PVC Drill:

5 Down and Ups

5 High Pulls

5 Muscle Snatches

Then…

With an Empty Barbell:

1st Position:

3 High Pulls

3 Power Snatches

2nd Position:

3 High Pulls

3 Power Snatches

3rd Position:

3 High Pulls

3 Power Snatches

Weightlifting

3 Position Power Snatch (Build to a heavy complex)

High Hang + Hang + Floor
Starting light, you will have 12 minutes to build to a heavy complex

Rehearsal

Warm-up (No Measure)

1 Round:

5 Burpees

5 Power Snatches

WOD

Power Wheels (3 Rounds for reps)

AMRAP 3:

12 Burpees

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

8 Burpees

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

4 Burpees

4 Power Snatches (135/95)
In this workout dropping the barbells means no work is getting done. If athletes can push on the barbell and then get back to the burpees, the first few reps will be slower, but things are still moving forward. This push will be different for each of you. It could be one set or two sets, but the goal here is to put a good effort in on the barbell knowing there is rest to follow.