WOD Sat 5-18-13
May 17, 2013
WOD Tue 5-21-13
May 20, 2013

WOD Mon 5-20-13

It’s that time of year again – CrossFit Games season is upon us!

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Warmup:
Run 1 outdoor lap
2 rounds of Burgner warmup with PVC
Bar on knees stretch with weight – 1 minute total
 
Strength/Skill: Snatch
– 15 minutes to establish a 1 rep max
– Novice/Intermediate Athletes – work with a coach on technique at a lighter weight
 
WOD:
21-15-9 Reps for time of
Hang Power Clean 115/75 (Int: 85/55, Beg: 55/35 or sandbags)
Handstand Pushups (Int/Beg – Assisted or modified as necessary)
 
Cool Down:
1) 100 jumprope singles, easy pace
2) Banded trap stretch – 30 sec each arm
3) Dragon fly – 30 sec each arm
4) 30 ft walking hip swivels