WOD 08.06.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL:

30 Seconds:

Active Spidermans

Active Samson

Push-up to Down Dog

Deep Side Lunges

Air Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Burgener Warmup

5 Reps Each with PVC:

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Land

5. Snatch Drop

6. Hang Power Snatch

MOBILITY:

PVC Pass Throughs – 1 Minute

Warrior Squats – 1 Minute

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

MOVEMENT PREP:

Power Snatch:

From the High Hang:

3 Down and Ups

3 Elbow High and Outsides

3 Muscle Snatches

From the Back Rack:

5 Snatch Lands

Working Top Down:

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Weightlifting

Power Snatch (Heavy Single)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here