(215) 291-2968 Thursday - Nov 23, 2017

WOD 110917: Muscling The Up


CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC Snatch Magic 1 Snatch DL + 2 High Hang Squat Snatches + 1 OHS Conditioning: 3 Rounds 5 Minutes To Complete A) 400 Meter Run / 500 Meter Row B) 10 Power Snatches (75/55#) C) 10 Ring Dips RX+: 3 Rounds 5 Minutes To Complete

CrossFit:
Strength:
Snatch Warm Up
Burgener Warm Up – PVC

Snatch Magic
1 Snatch DL + 2 High Hang Squat Snatches + 1 OHS

Conditioning:
3 Rounds
5 Minutes To Complete
A) 400 Meter Run / 500 Meter Row
B) 10 Power Snatches (75/55#)
C) 10 Ring Dips

RX+:
3 Rounds
5 Minutes To Complete
A) 900 Meter Bike
B) 7 Squat Snatches (115/75#)
C) 5 Muscle Ups (Ring or Bar)

BootCamp:
WOD 1:
4 RFT
20 OHWL (45/25)
15 Goblet Squats (24/16)
10 Alt Pistols

*30 sec Hollow Hold after each Round

WOD 2:
12 Minute AMRAP
10 SSD Knee Tucks
10 Ring Dips
20 Jumping Air Squats

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

Group Mobility

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

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

3 Position Clean (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 position – for correct placement

Predefined Skins

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Example Patterns

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