WOD

Monday 24th November 2014

Main – CrossFit

SKILL

Spend 15 minutes breaking down the snatch working the 3 positions

-High Hang

-Hang

-Ground

Complete the following snatch drills, the focus is on speed so keep the weight light:

-Muscle snatch

-Snatch Balance

Clarify movement standards for Handstand push-ups and pull-ups, organise scaling if needed.

WOD

Joey’s Birthday WOD

In a team of 2:

AMRAP in 14 minutes:

-11 Power snatch (35kg/50kg)

-17 Handstand push-ups

-19 Pull-ups

Each athletes must perform a minumum of 5 reps for each movement. One athlete cannot do all the reps of one movement.

SCALING

Reduce weight

HSPU to plate and ab-mat/ HSPU to ab-mat/ HSPU on box/ Wall climbs

Ring rows

Metcon (Time)