Sunday November 2, 2014 CrossFit Workout Of the Day
Warm-up
Shoulder stretches with bands, scap/lat roll with ball/foam roller
then,
15mins to complete 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
5 sets
3 Power Snatches
1 Hang Snatch
2 OHS
*work up to a heavy successful set
Training
9 Minute AMRAP
9 OHS (95/65)
9 Ring Dips
Scales:
Scale OHS with PVC prisoner squats or weighted FS.
Scale ring dips with self-assisted ring dips, jumping negatives, toes/feet on box, HR pushups.
2014 11 01