Strength
3 Position Snatch – Floor + below knee + above knee
—Stay between 75-85% & work technique for 5 sets
Conditioning
6 Rounds For Time
10 DB Snatches (alternating) 70/45#
10 One Arm Overhead Walking Lunges w/ DB 70/45#
40 Double Unders
WOD Notes: TD = 9-15 minutes. Use a light DB to where you can move quickly through reps. If mobility is limited overhead you may do front rack lunges with the DB. DU scale = 80 singles.
Reminder: The CrossFit Games Open starts today with the live announcement of 16.1 at 8pm. Feel free to stop by Rage for the live viewing! Most of the coaches are doing the WOD’s Friday Nights between 6:30-7:30pm (stop by to cheer them on and you will get a sneak peek of what you’ll be doing Saturday!) We are encouraging everyone to try to do the Open WOD’s every Saturday (9-11am) for the next 5 weeks! If you still want to join a team (Blue, Green, Red) please let one of the coaches know! The atmosphere will be electric especially if you’re there! Feel free to bring your kids! We will have snacks/refreshments! If you can’t make it in Saturday, you will have to complete the workout by Monday at 8pm and have someone judge you who is not on your team! If you want to see your name on the worldwide leaderboard, sign-up at www.games.crossfit.com. The cost is $20. 3.2.1…Rage!!!
