02/06/2013 Practice

"It's not necessarily the amount of time you spend at practice that counts; it's what you put into the practice." -Eric Lindros

Brendan Tomlinson and Sandy Lopez

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Snatch

WOD

OPTION A - CrossFit

15 Power Snatches

15 Knees-to-Elbow

10 Power Snatches

10 Power Snatches

15 Knees-to-Elbow

5 Power Snatches

5 Power Snatches

15 Knees-to-Elbow

Option B - Superfit

15 Power Snatches

10 Knees-to-Elbow

10 Power Snatches

10 Knees-to-Elbow

5 Power Snatches

10 Knees-to-Elbow

Option C - Fit

10 Power Snatches

10 Knees-to-Elbow

10 Power Snatches

15 Knees-to-Elbow
5 Power Snatches

5 Knees-to-Elbow

COOL-DOWN

200m Walk or Run

Pass-Throughs

Cat On The Box

German Stretch

Cobra

Downward Dog

Pigeon Stretch --> Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

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