Thursday, July 18, 2013

07/18/2013 Divine The Future

"Study the past, if you would divine the future" -Confucius


Kevin Graziadei

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Snatch


WOD

CrossFit
Five rounds for time
10 Power Snatch (95/75)
15 Pull-ups
20 Overhead Squats (95/75)

Super Fit
Four rounds for time
10 Power Snatch (75/55)
15 Pull-ups
20 Overhead Squats (75/55)

On-Ramp
Three rounds for time
10 Power Snatch (55/35)
15 Pull-ups
20 Overhead Squats (55/35)


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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