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Friday 140228

27
Feb

Friday 140228

Movement Standards:

Double Unders:

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Power Snatch:

This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Power Snatch x 3
  • Double Unders x 20-30

Strength:

Skill:

WOD:
CrossFit Open 14.1

AMRAP in 10 Minutes:

  • 30 Double Unders
  • 15 Power Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Power Snatch x 3
  • Double Unders x 20-30

Strength:

Skill:

WOD:
CrossFit Open 14.1

AMRAP in 10 Minutes:

  • 30 Double Unders
  • 15 Power Snatch
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Power Snatch x 3
  • Double Unders x 20-30

Strength:

Skill:

WOD:
CrossFit Open 14.1

AMRAP in 10 Minutes:

  • 30 Double Unders
  • 15 Power Snatch
Additional:
2 Sets:

  • YTW x 10 ea
  • Triple Threat x 10 ea.
  • FLR x 45-60 seconds

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