Sunday 1/19/2014 CrossFit Workout of the day
Warm up
-Shoulder mobility with bands
-LAX Ball on Scapula
60 Double Unders or follow
Progression to DU’s
Snatch progression w PVC pipe
Strength/Skill
In 15 Mins
Hang Snatches
3-3-3-3-3
Training (Met-Con)
1k row
Rest 2 Mins
Then complete
3 rounds
10 Hang Power snatches (95/65) (135/95)
30 Double Unders
Then Finish immediately with a
1K Row
Score final time:
Scale options
Scale weight on HPS
Sub HPS with Plate ground to Over head (45/25)
No singles! Do not exceed 15 Attempts
Post comments and results to the blog
2014 01 18