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Today athletes will review CrossFit movements before the CrossFit open launches this evening.
Flashback to October 30th, 2014. Check your book athletes. Today, you will compare your time and results to 10/30/14. Here is your WOD of Deck of Cards!
Spades: over head squats (plate)
Hearts: push ups (onto plate)
Clubs: ground to over head (plate)
Diamonds: sit ups (with plate)
Jack, king, queen: 10 reps
Ace: 11 reps
Joker: 15 burpees
Hang snatches are a great transitioning movement. Athletes will test their endurance and learn how not to drop the bar.
7 Dead lifts
5 hang power cleans
7 push presses
This week we will he focusing on hang snatches.
5 hang snatches
6 front bar lunges
7 burpees over the bar
Athletes will find their one rep max for the power snatch with a bar.
The WOD will focus heavily on form and squatting to depth.
This week we will be focusing on Power Snatches using a barbell. Athletes will learn the movement first then do a deck of cards WOD.
Deck of Cards:
Hearts: sit ups with a weighted plate
Spades: overhead lunges with a weighted plate
Diamonds: push-ups onto plate
Clubs: weighted air squats
J, k, q= 10 reps
Ace= 11 reps
Jokers= 15 burpees
20 minute time cap
Athletes will continue working on snatches and improve their core strength with a gymnastics bar movement.
5 toes to bar (sub vups)
6 KB Snatches
7 Goblet Squats
This week we will be focusing on kettle bell snatches.
4 Kettle Bell Snatches
4 Sumo Dead lift high pulls
4 Kettle Bell Swings
Partner WOD where P1 does 1st movement then switches with P2.