WOD 03.26.19

Announcements

Kipping/Butterfly Pull-up Clinics coming up on Sat, April 27th at 1pm & 3pm! Click for more info and to sign-up: http://crossfithelix.com/pull-up-clinics/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

2 Rounds

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

Modified Barbell Warmup

5 Snatch Grip Deadlifts

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

——————————————

MOVEMENT PREP (12:00 – 22:00)

BURPEES:

3 Frog Hops

3 Burpees

—–

TOES TO BAR:

5 Scap Pull-ups

5 Kips Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

~Movement Substitutions~

Reduce Reps

Feet As High As Possible

Knees to Chest

—–

POWER SNATCH:

5 Snatch Deadlifts

5 High Pulls

5 Power Snatches

.

1 Snatch Deadlift

1 High Pull

1 Power Snatch

Weightlifting

Snatch Complex (Build to moderate complex)

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

WOD

Inner-tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

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P. Snatches

Rx: (75/55)

MRx: (55/35)