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02.20.17

20
Feb

02.20.17

CrossFit Games 2017The Open is starting this week!  Get yourself on a team before Friday night!  All wods on Saturday will be the Open 17.1 workout.

Warm Up:
2:00 run/row/ bike
10 x DB push press
5 x arm chair swings
10 x push ups
5 x medicine call cleans

Mobility:
band assisted perfect stretch x :45 each side
banded lat stretch x :30 each side
banded glute bridges x 20 reps
Russian baby makers x 10 reps
deep squat progressions x 5 reps

Barbell Warm Up: empty bar then 95/65
5 reps of each:
Snatch press
Snatch grip (behind the neck) back squat
Snatch push press
Mid-hang muscle snatch
OHS

Skill: snatch complex
6 sets of : Hang snatch + Snatch + OHS
build load over the six sets

WOD:
15-12-9
TTB
Wall balls 20/14
Thrusters 115/75

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