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WOD 110717: Hot Hamstrings!


CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS RDLs (8) x 6 @ AHAP WITHOUT FAILURE!!! Conditioning: 10 Minute AMRAP 7 Push Press (75/55#) 35 Double Unders RX+: 10 Minute AMRAP 5 Push

CrossFit:
Strength:
Deadlift Warm Up
2 Rounds – with an empty bar
25/25ft Death Marches (x2 DB AHAP)
10 Banded Good Morings
10 RDLs with Barbell
* 5 Minutes TOPS

RDLs
(8) x 6 @ AHAP WITHOUT FAILURE!!!

Conditioning:
10 Minute AMRAP
7 Push Press (75/55#)
35 Double Unders

RX+:
10 Minute AMRAP
5 Push Jerks (135/95#)
40 UB Double Unders

BootCamp:
WOD 1:
6 Minute AMRAP
15 KB SDLHP
30 Air Squats
– 1:00 Rest –
6 Minute AMRAP
10 KB Swings
20 Jumping Lunges
– 1:00 Rest –
6 Minute AMRAP
8 Box Jumps
8 Cal Bike
– 1:00 Rest –
6 Minute AMRAP
8 Burpee Tuck Jumps
8 Cal Row

Barbell Mechanics:
Introductions
Name and Why are we here….

Group Mobility

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

3 Position Snatch (below knee + Mid Thigh + High Hip
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge.
Take a 3 count pause in each postion – for correct placement

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo