Tuesday December 28, 2021

Warmup

2 Rounds

1:00 Double Unders 

8/Arm SA DB upright row

8/Arm SA DB OH press 

8 Alt. DB Snatch 

10 Bird Dog

Mobility

Banded Shoulder Distraction :30/Side 

Calf Stretch :30/Side 

BB Warmup: 5 reps of each, snatch grip 

Shrug

High Pull

Muscle Snatch

Power Snatch 

Snatch Balance

Skill/Strength

EMOM 10:

3 power snatches

As heavy as possible with good form. 

WOD

CrossFit Open 11.1

AMRAP 10:

30 double unders

15 barbell ground to overhead

F:  single unders; kb swings

P1:  75/55

P2:  45/35 

Then (optional)…

AMRAP 8:

30 situps

15/12 cal row, bike, or ski