Sunday 2/9/2014 CrossFit Workout of the day
Warm up
3 sets
200 meter row
10 Pass Thru’s
10 Over Head Squat
10 Dislocates
Bergener warm up
Strength/Skill
Take 20 mins to work on Snatch technique
If efficient with snatches follow the rep scheme and build up to 3 heavy Singles
Hang Snatches
3-3-2-2-1-1-1
Training (Met-Con)
3 Rounds
500 Meter row
10 Hang Snatches (115/80)
Scale options:
Scale weight on the snatch
Sub snatches with plate ground to over head
Scale distance on the row
2014 02 08