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February 28, 2014

27
Feb

February 28, 2014

CrossFit Games Open WOD 14.1

 

Warm Up: Run 1 Lap, Hip Mobility Drill x2, 

2rds: 10 Bar Kips, 30sec Handstand/ Plank

3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week)

PVC  (dislocates, good mornings, Overhead Squats)2x10each

ALL LEVELS

1)4rds

30 sec on/ 30 sec off

Double under/ Jump Rope practice

2)Barbell Snatch Drills

3)4 sets

3 position Power Snatch (no more than 50% max, this is for technique)

 

ATHLETE

AMRAP 10

30 Double Unders

15 Power Snatch 75/55

 

BEGINNER

AMRAP 10

50 Jump Rope

15 Power Snatch