CrossFit Sunday Oly WOD

Part I:  OHS, Snatch Drop & Snatch Balance Individual Warm-up (10')

a.    This is an extension of warm-up that culminates in DROPPING with speed under the bar.  

Part II:  Nick Horton's Fab 5 Drill Group Warm-Up (10')

a.  We are working on positioning, taking the bar from the 

Floor -> Knee -> Hip -> Knee -> Finish

b.This drill emphasizes proper bar path between the knee and hip.

Part III:  Snatch Complex (10 - 15'):  

Hang Snatch Extension + Hang Snatch High Pull + Hang Snatch 

a. We are now working on transitioning.

Part IV:  7 Min Hang Snatch EMOM:  

a.  Have Fun and find a challenging weight.

CFS 051214

PART I:  Animal Movement Drills and Shoulder Mobility.

PART II:  For Time: "Spring Cleaning"

Athletes must complete 5 total laps around the building with the sandbag 75/50.

Both athletes must run together, but may switch as often as they like.

In between laps athletes must complete the following in order:

1.)  100 Push-ups While 1 Person Holds the Sandbag Overhead

2.)  50 Sandbag OH Lunges 

3.)  50 Sandbag Back Squats While 1 Person Holds the Sandbag in Plank

4.)  50 Burpees While 1 Person Holds the Sandbag Overhead

30 Min Cap

Scales:

Run with 45#, 25# Plates  or 20/14# wall balls

Push-ups @ half volume or to knees

OH lunges with plates or wall balls

Backsquats to Goblet Squats