Friday WOD

CrossFit 201 – CrossFit

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T-Spine Mobility

Ball + Barbell Stretch

2 minute jump rope

3 minutes HSPU drills/ scales

Burgener Snatch Warmup for HANG

Metcon (10 Rounds for weight)

Every 3 minutes x 10 rounds:

4 Hang Power Snatch (Climbing)


50 Double Unders
*4 Hang Snatch on Rounds 1 and 2

*3 Hang Snatch on Rounds 3,4, and 5

*2 Hang Snatch on Rounds 6,7, and 8

*1 Hang Snatch on Rounds 9 and 10

*If working on technique, stay with 5 light P. Snatches

each round.

Metcon (No Measure)

If you have time, complete this on your own time open gym style:

3 Sets:

1 min. of lateral Db raises

Immediately into;

1 min. of front Db Raises

1 min. of rest

* pick a weight that you get between 12 to 15 reps with

1 Set:

50 Russian Twists with the *heaviest DB you can.

*Left+Right= 1rep

*Shoot for 50/35lb+

*Does not have to be unbroken

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