2/12/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
2 Rounds

Weightlifting

A: Overhead Squat (5 x 3 @33×1)

B1: Snatch Grip Romanian Deadlift (4 x 6)

*this is a straight leg deadlift in the snatch grip position.

B2: Snatch (4 x 2 (80-90%))

Metcon

C: 2/12/14 (Time)

For Time:

21x DB Hang Clean (55/35)
50x Double Unders
21x Ring Dips
15x DB Hang Clean (55/35)
50x Double Unders
15x Ring Dips
9x DB Hang Clean (55/35)
50x Double Unders
9x Ring Dips