Sunday October 26, 2014 CrossFit Workout of the Day
Warm-up
Shoulder stretches with bands, scap/lat roll with ball/foam roller
then,
10-8-6 reps of each:
PVC Pass-thru
PVC Around the world
PVC OHS (get in some squat therapy facing a wall)
PVC drop snatch
PVC Press-in Snatch (Sots press)
spider stretch (10-8-6 per leg)
Snatch progressions
Strength/Skill:
Snatch
3-3-3-3-3
Training:
5 Rounds
10 Hang Power Snatch (75/55)
15 C2B pullups
Scales:
scale weight on HPS,
sub plate G2O if
– OH position is not stable
– Muted hip
sub chin pullups or ring pullups for C2B pullups
2014 10 25