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24
02
2019

Mon 25/2 : Awesome Effort SFS gym

By Scotty 0

Week 1 of the CrossFit Open is done and what an awesome weekend it was by the CrossFit SFS team. Proud of you all.

Warm Up (5-15 mins):
With an empty barbell:

  • 10 x Good Mornings
  • 10 x Stiff Legged Snatch Grip Deadlifts
  • 5 x Snatch Pulls (shoulders only)
  • 5 x Snatch High Pulls (high elbows)
  • 5 x Muscle Snatch
  • 5 x Snatch Drops (footwork with bar overhead)
  • 5 x Snatch Grip Push Jerk (footwork with bar starting on shoulders)
  • 5 x Power Snatch

Strength/ Skill (15-30 mins):
Power Snatch
6 x 2

Perform a new set every 2 mins

WOD (30-50 mins)
4 rounds for time:
Run 400m
30 Dumbbell Snatches (22.5/15kg)
15 Pull-Ups

Time cap: 22 mins

Scaling Options:
Run: Row 500/400m or Assault Bike
DB snatch: reduce weight, work from hang if needed
Pull-up: reduce reps to 10, jumping pull-up, banded pull-up, ring row

author: Scotty

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