4/18/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (5 per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes (5 per side)

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup

Pause (at knee) Squat Snatch + 1 OHS (10 min building up to 1RM for complex)

Pause (at knee) Squat Snatch + 1 OHS

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 power snatches (95/65) Rx+ (135/95)

3 rope climbs Rx+ (legless)

200m medball carry (20/14)

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