Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
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Strength/Skill: 20 Minutes to work up to a working or moderate weight power clean
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WOD: 10! of
Hang Squat Clean @ 50% of established Power Clean weight,
Toes to Bar
CrossFit Open Workout 24.1
21 dumbbell snatches, arm 1 (50/35#)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Team Rugby Session @ 9 am
Warmup: 10 minutes of:
shoulder taps x 10,
banded paloff press x 10 (each side),
oly bar rows x 10,
flat bench flies x 10
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Strength: Bench Press 3x10
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WOD: 10! of
DB Floor Presses,
Lateral Burpees over DB's