Wednesday August 28, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10 side upright row

5 no pushup burpees

5/side hang snatch

5 no pushup burpees

10 banded hollow body pull downs

10 kip swings

3 negative pullups

Mobility

Banded shoulder distraction :30/side

Band hamstring stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatch

5 snatch balance

Skill/Strength

Work up to a heavy snatch (full or power)

Modify by doing light hang snatch triples

WOD

CrossFit Open 19.4

3 rounds:

10 power snatches (95/65)

12 burpees over the bar

Rest 3 minutes

3 rounds:

10 bar muscle ups

12 burpees over the bar

F:  20 DB hang snatches (alternating r/l)  instead of 10 snatches; 20 ring rows instead of bar muscle ups

C:  as written

Modify the snatch by reducing weight. 

Modify the bar muscle ups by doing 15 (P2) or 20 (P1) pullups.