WOD for Monday, Mar 27, 2017

Mobility: Snatch prep

Parte A:
Wall squat 2'
Hip external rotation with flexion 2' cada lado
T-spine smash & overhead extension bias 2'
Banded shoulder rotation 2' cada lado

Parte B:
Burgener warm up
Skill transfers
3 position snatch

1RM snatch

Snatch. Find your 1 rep max of the day.

Deadlift cluster

Deadlift 2* (5*3@60% / r30") / r3'

CrossFit Open 17.5

WORKOUT 17.5 Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters 35 double-unders
M 95 lb. F 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Accesory

Ladder 10,9,8…1
Slam balls
Weighted pistols 24/16, entre series:
20 Hollow rocks

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