TGIF people! Did you do your home work? Did you go to the games site or google Open Workout 11.1 and watch the movement standards video? If you didn’t, DO IT before the WOD. It will help make you a better judge of your own movements and improve your technique.
5 minutes of mobility work then...Warm-up: 10 Minutes Skill Work on the Turkish Get-up
Work through the entire progression on both sides with light weight and increase load as technique improves.
Technique: Power Snatch Progression with PVC (5-7 minutes)
From the High Hang: Jump, Jump Shrug, Jump Shrug High-pull, Jump Shrug High-pull to OH
From Shin Position: Load Power in the Heals, Bar Path Close to Body, Hip Extension & Contact, Shrug High-pull to OH
10 Minute AMRAP
30 Double Unders
15 Power Snatch 75#/55#
Announcement For TODAY ONLY: On Wednesday 12/3 we will have the following classes at the gym 6am, 10am & one BIG afternoon class at 6pm (no 4pm open gym or 5pm class today).
Metcon Triple: For Time (no time cap)
42-30-18 Weighted Sit-ups 25#/15#
15-12-9 Power Snatch 95#/65#
21-15-9 Knees To Elbows
12-9-6 Over Head Squats 115#/75#
15-12-9 Toes To Bar
There is NO rest period between these three Metcons, just the time it takes to swap weights on your bar. One continuous clock so be sure to manage your heart rate on your tougher movements and speed through movements that are your “strengths”.
Photo curtsey of the CrossFit Games. The man with the plan athlete Matt Chan.