Monday

Warm Up
Row 500m or Run 400m
PVC Shoulder Pass Thru’s
PVC Figure 8’s
Dynamic 90’s
Push Up Complex
Plank Holds
Calf Stretch
Squat Therapy
Double Under 3-4mins

Skill Work
Power Snatch

WOD
AMRAP 17mins

40 Burpees to target
30 Power Snatches (75/45)
30 Burpees to target
30 Power Snatches (135/75)
20 Burpees to target
30 Power Snatches (100/165)
10 Burpees to target
AMRAP Power Snatches (210/120)

*This is last year’s first open workout.  Burpees target height should be 6″ above max reach height.  Rings, pull up rig or a wall can be used.

Great job last week Battleground!  I saw you guys putting in some serious work.  Big week for those of you that signed up for the CrossFit Opens.  This year I will be posting the workouts on Thursday night and we will be doing them on Friday as our class WOD.  For those of you that have not signed up, DO IT!  Like I’ve mentioned before, you’ll be doing them anyway!  The link to sign up is below.  As mentioned, workouts will be done on Friday or during open gym BUT a judge MUST accompany you if you do it during open gym hours. It is up to you to coordinate a day/time with that person.  If no judge can be present, video record yourself and submit it into the games site. No exceptions, sorry!

Sign up link: games.crossfit.com

 

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