Monday 2-6-17

Coach's thoughts on today:

I like to get people doing GHD sit-ups in the CrossFit warm-up because we don't get a chance to program them often. We want everyone capable of doing this movement so doing them as skill work will allow everyone who isn't comfortable doing them to develop the move.
For the metcon, the GHD sit-ups will affect your ability to get your legs up on the box jumps so make sure you don't miss (Matt!). If you're doing intensity with the hang snatch the legs will also be pretty shot so be ready.

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Skill:15min

  • GHD Situps (Skill work)

Metcon:15min

  • Form: Metcon (Time)

3 rounds
15 Hang Power Snatch
15 Box Jumps

  • Con: Metcon (Time)

3 rounds
15 Power Snatch (95/65)
25 Box Jumps 24/20

  • Int: Metcon (Time)

3 rounds
15 Hang Snatch (95/65)
25 Box Jumps 24/20