Thursday, May 9, 2013

05/09/2013 Power

"When the arms bend, the power ends." -Lincoln Brigham


Sam Brumbaugh

WARM-UP
5 Minutes Rope Work
D.R.O.M.


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Snatch


WOD

CrossFit
For Time
30 Power Snatch (135/95)
30 Sit-ups
25 Power Snatch (135/95)
25 Sit-ups
20 Power Snatch (135/95)
20 Sit-ups
15 Power Snatch (135/95)
15 Sit-ups
10 Power Snatch (135/95)
10 Sit-ups
5 Power Snatch (135/95)
5 Sit-ups

Super Fit
For Time
30 Power Snatch (95/65)
30 Sit-ups
25 Power Snatch (95/65)
25 Sit-ups
20 Power Snatch (95/65)
20 Sit-ups
15 Power Snatch (95/65)
15 Sit-ups
10 Power Snatch (95/65)
10 Sit-ups
5 Power Snatch (95/65)
5 Sit-ups

On-Ramp
For Time
30 Power Snatch (65/45)
30 Sit-ups
25 Power Snatch (65/45)
25 Sit-ups
20 Power Snatch (65/45)
20 Sit-ups
15 Power Snatch (65/45)
15 Sit-ups
10 Power Snatch (65/45)
10 Sit-ups
5 Power Snatch (65/45)
5 Sit-ups



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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