WOD 11.02.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

1 Minute

Easy Jog (In Circle Around Room or Shuttle Runs)

Active Samson

Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Moderate Jog

Active Spidermans

Squat Hold

:30 Seconds

Faster Jog

Push-up to Down Dog

PVC Pass Throughs

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MOVEMENT PREP (15:00 – 30:00)

Power Snatch:

3 Snatch Grip Deadlifts (Bend)

3 Snatch High Pulls (Elbows Out)

5 Power Snatch Balances (Quick Turnover)

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

—–

Clean and Jerk:

3 Clean Grip Deadlifts

3 Clean High Pulls

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

3 Clean and Jerks

—–

Thruster:

3 Front Squat

3 Push Press

3 Thrusters

Build to Workout Weight

—–

Run:

Figure 4 Drills – https://youtu.be/dYzlPQyA_uY

Establish Slight Lean Against Wall

Establish “Figure 4” Positioning With Right Leg

Establish “Figure 4” Positioning With Left Leg

5 Right Leg Pulls

5 Left Leg Pulls

10 Alternating Pulls

100 Meter Run

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REHEARSAL (30:00 – 35:00)

1 Round

100 Meter Run

3 Power Snatches

3 Thrusters

3 Clean and Jerks

WOD

Overalls (AMRAP – Rounds and Reps)

AMRAP 20:

15 Power Snatches (75/55)

200 Meter Run

15 Thrusters (75/55)

200 Meter Run

15 Clean and Jerks (75/55)

200 Meter Run