Monday February 4th 2013

Rowing beauties 

WOD

Snatch Prep….

A. “Goat” Skill work
– This is the last week we will be plugging in the “Goat” skill work into our weekly programming. After five weeks of consistent practice hopefully your weakness is now a strength, or at least less of a weakness.

B. Burgner warm-up X 3 reps (45#/35#)
1) Down & up
2) Down & up + Elbows high & outside
3) Muscle snatch
4) Snatch land (3 @ high squat/3 @ full squat)
5) Snatch

C. CrossFit Games Open WOD 12.2
10 minute AMRAP of:
30 snatch (75/45)
30 snatch (135/75)
30 snatch (165/ 100)
snatch (210/120)

Competitor WOD (team)

Weekly Member Challenge # 8
3 Min AMRAP of
Max reps Overhead squat (65/45)
– Every time the bar is set down or removed from the overhead position athlete must perform 2 bar facing burpee before continuing. Score is total reps completed.