Wednesday February 5, 2019

Wednesday February 5, 2019

Events & Announcements
2019 CrossFit Open is just about a month away. Follow the link below to get signed up and join our community for 5 weeks of awesome fun!

https://games.crossfit.com/


Workout of the Day

Warm Up
20s On / 10s Off
High Knees
Butt Kickers
Push-Up to Down Dog
Single Leg Hops L. (Forward/Backward)
Single Leg Hops R. (Forward/Backward)
Squat Jumps
Tuck Jumps
+
20s On / 10s Off
Single Unders
Backward Singles
10 Right Leg / :10 Left Leg singles
Alternating Legs Singles
2 Singles + 1 DU
1 Single + 1 DU
Double Unders

Skills & Drills
Power Snatch
Movement Prep
5 High Hang Snatch High Pulls
5 High Hang Muscle Snatch
5 Above Knee Muscle Snatch
5 Above Knee Power Snatch
5 Below Knee (mid shin) Power Snatch

Part I
Power Snatch
12 Minutes to build to a set of 5

Part II
AMRAP 10
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)

*After every set perform 20 double unders

Finisher
3 Sets
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1 Min Static Hold Glute Bridge

-Rest as needed b/t sets-


Accessory
5 Sets
12 HSPU or Pike Push Up
15 Toes to Bar
50′ Handstand Walk or Box HS Walk
10 Pistols or Pistol to Target