Friday August 27, 2027

Warmup

2 Rounds:

1:00 Double Unders/Single Unders

5 Burpees

5 Negative Pullups

10 V-ups

Mobility

Banded Front Rack Fixer :30/Side

Seated Wall Slides x 10  https://www.youtube.com/watch?v=spdjr7xbHXM

BB Warmup

Shrug

High Pull

Muscle Snatch

Power Snatch

Snatch Balance

OH Squat

Skill/Strength

EMOM 10:

2 power snatches (optional +1 overhead squat)

1 toes to bar

Add 1 toes to bar in each subsequent minute (last round is 10 toes to bar).

Heaviest possible with good form.  Modify the toes to bar by doing hanging knee raises or v-ups.

WOD

CrossFit Open 11.1/14.1

AMRAP 10:

30 double unders

15 power snatches (75/55)

F:  single unders; kb swings

P1/P2/C:  as written

Or…

Randy

75 power snatches (75/55)

F:  kb swings

P1/P2/C:  as written