11 March 2016

Who is taller now?

Who is taller now?

Article: Stretching: the Truth

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

2-3 rounds, 4+2+2+2+2 (Snatch Warm-up)
With empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Mobility
T-Spine Smash
Lumbar Smash
Posterior Shoulder S&F
Shoulder Flex & Ext

Metcon

Warm-up
3 rounds:
5-10 kip swings
5-10 Power Snatch (45/35#)

3 rounds:
3 Power Snatch (WOD wt)
1-3 Bar Muscle-Ups / Jumping C2B

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes
10 power snatches (75/55#)
3 bar muscle-ups

Scale: 
AMRAP 7 Minutes
10 power snatches (45/35#)
5 jumping chest-to-bar pull-ups

Teen Scale: 
AMRAP 7 Minutes
10 power snatches (45/35#)
5 jumping chest-to-bar pull-ups