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120213 CrossFit

2
Dec

120213 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
7 Dislocates
7 OHS
7 Snatch Balance
7 Sotts Press
15-sec each of Couch Stretch + Oly Wall Sit

Power Snatch + OHS (4×3+3 increase)

3+3 = perform 1 Power Snatch + 1 OHS and complete three of each

Back Squat (4×4 increase)

Use racks and go heavy.

Metcon (Time)

For time.
500-meter Row
30 Burpees
10 Shoulder to Overhead 165/110

Post weight and time.
Games 185/125
Regionals 165/110
Open 145/100
Throwdown 125/85

Choose a weight which is very challenging for your STOH.

Chest to deck on ground then hips completely open, hands above head, and air under feet on burpees.