WOD - Tuesday, 3.24.2015

Updated Open leaderboards are here! -- Only one more WOD to go.

We strongly encourage everyone to signup for a heat during FNL IV and join us at the After Party at Jetty this Friday.  FNL IV kicks off at 6PM!  

Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933

Signup now for the explosive seminar!  Learn how to get the most power out of your hips!  Improve your speed/power/strength!  Sign-up http://xwod.ticketleap.com/kip/
 


CROSSFIT!

Warmup

Banded Shoulder Warm Up

10 Single Leg Toe Touches (each side alternating)
5 Squat Thoracic Rotations (each side)
30 second Squat Hold

With an empty bar: 2 sets

5 Goodmornings
5 Snatch Grip Push Press from Behind the Neck
5 Overhead Squats
5 Snatch Lift Offs
5 Power Snatch (first directly from 5th snatch lift off with pause above knee)

 

Strength
In 20 minutes, build to a heavy set of:

1 Squat Snatch (pause above knee)+1 Power Snatch (no pause)

WOD
400m Run
15 Power Snatch (135/95)
10 Toes to Bar
400m Run
10 Power Snatch (155/105)
10 Toes to Bar
400m Run
5 Power Snatch (185/115)
10 Toes to Bar

Cool Down: 10 minutes aerobic activity (run, bike, row)+wrist/forearm and shoulder mobility.

Make sure to watch these videos!
-Suggested wrist routine: https://www.youtube.com/watch?v=Vvnyd2T9emY
-Banded shoulder mobility (overhead and/or internal rotation or "banded bully")
https://www.youtube.com/watch?v=lAcI5iyjYMY

FITNESS (11am)
Warmup

10 PVC pass throughs standing, in a squat.
10 PVC thrusters,
10 PVC OHS,

Mobility
Boot strap x 5
Hold Paleo chair for 1 min

WOD
0-10 min
6 rounds of
10 ring dips,
12 KB swings
(rest the remaining time)

10-20 min
5 rounds of
10 toes to bar,
12 HR push ups
(rest the remaining time)

20-26 min
Row for distance