Monday WOD 140106

Back this week for more snatch practice and CF Games conditioning preparation. Remember to go heavy on front rack walking lunges. These should be difficult to complete all 20 reps without dropping the bar. Most guys should be able to start around 115#. The conditioning portion of the WOD can be scaled to allow you to push right up to that "wall" during the 10 minutes. This should be intense.

If you plan to practice the Olympic section, get there by 11:15 so that you can get through the Strength portion in time. Let's plan to do the group conditioning by 12:00.

Warmup
400m run or 50 double unders
shoulder and hip mobility

Oly
1) 10 minutes to establish a 2RM snatch
    (from mid-hang position)
2) EMOM for 5:00
    3 mid-hang snatches @85% of max from #1 (hold for 2secs at bottom)

Strength/Skill
1a) 3xME UB C2B pull-ups - rest 90secs
1b) 3x20 (steps) front rack walking lunges - heaviest possible
      (sub DB lunges if necessary)

Conditioning
10 minute AMRAP:
  10 shoulder to overhead 135/95# (scale accordingly)
  20 TTB
  50 double unders

rest 90 secs
2 minutes of lateral jump burpees (burpee, then hop to other side of bar is one rep)  


mid-hang position sequence

How To Do Double Unders for CrossFit - Technique WOD - YouTube