Friday 3/18/16

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Saturday Schedule reminder for those participating in CrossFit Open WOD 16.4: Gym opens at 8:45 AM, Athletes Briefing at 9:10 AM, heats will get underway by approx. 9:30 AM and run until finished (approx. 10:30-11:00 AM). 

Make-ups are again offered during Sunday Open Gym and Monday classes.

(Participants: Before arriving to the gym to complete 16.4 be sure to check out the Workout Standards video demo and detailed further on this document.)


Review & practice KB Snatch

10-15 mins for 16.4 Prep – Handstand Push-Ups (kipping) or Hand-Release Push-Ups (scaled)
OR work on another skill of your choice (DUs, TTB, etc.)

Conditioning Partner WOD

With a partner, complete the following for time —

10 to 1 reps of:

KB Snatch – alt. arms (53/35)


Each person completes all reps, alternate every movement and rest while partner is working (i.e., Partner 1 does 10 KB Snatch, then Partner 2 does 10 KB Snatch; Partner 1 does 10 Burpees, Partner 2 does 10 Burpees; repeat for 9, 8, 7, etc.)

POST-WOD MOBILITY (4 mins per pair):

Partner-assisted hamstring stretch (30 sec per leg) & iron cross (assist with holding shoulders down or pulling leg across) (30 sec per side)

Categories: WOD

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