WOD 05.10.18

Announcements

Did you do your 5 strict pull-ups and 10 unbroken push-ups today?
We will be closed on Mother’s Day (Sunday, May 13th)!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds:

100 Meter Run

Push-up to Down Dog

100 Meter Run

Active Spidermans

100 Meter Run

Active Samson

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

Mobility

Warm-up (No Measure)

Child’s Pose – 1 Minute

PVC Pass Throughs – :45 Seconds

PVC Overhead Squats – :30 Seconds

Movement Prep

Warm-up (No Measure)

Toes to Bar:

10 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar

Hang Power Snatch:

Establish Hang Position

3 Knee to Hips

3 Snatch Drops

3 High Hang Power Snatches

3 Hang Power Snatches

Build to lighter weight

3 Hang Power Snatches

Build to workout weight

Rehearsal

Warm-up (No Measure)

1 Round:

100 Meter Run

5 Toes to Bar

3 Hang Power Snatches

WOD

Meat Paws (Time)

4 Rounds:

200 Meter Run

15 Toes to Bar

9 Hang Power Snatch (95/65)