"I am always doing things that I can't do, that's how I get to do them." -Pablo Picasso
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| Sam Brumbaugh and Andrew Miller |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Snatch
WOD
OPTION A - CrossFit
For Time*
1/3 Bodyweight Snatch
25-20-15
*Time recorded for all three efforts with NO REST during each set.
Be sure to "touch and go" at ground.
Option B - Superfit
For Time
1/4 Bodyweight Snatch
25-20-15
Option C - Fit
Snatch Technique
COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch
[010810]
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