Wednesday, February 6, 2013

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
Power Snatches
Power Snatches
15 Knees-to-Elbow

Option B - Superfit

15 Power Snatches
10 Knees-to-Elbow
10 Power Snatches
10 Knees-to-Elbow
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






[010830]






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