Wendy B.

Be sure to your ten minutes of pre-class dynamic flexibility work.

1. 1. EOMOM 8, 10 kbs on odd minutes, 15 sec L-sit on even.2. Start warming up for snatch complex with positional drills: "1! Go!", "Hang 4, Go!", etc.

3. Snatch complex

LIII: power snatch, hang snatch, snatch

LII: muscle or power snatch, muscle or power snatch from the mid-hang (Position 3), muscle or power snatch + overhead squat. Fifteen minutes to find the heaviest weight you can handle in good form.

4. “Reebok CrossFit 2011 Games WOD 11.1”


30 Double-unders

15 Power snatch 75/55lbs

LIII: as rx’d

LII: if your double-unders are still developing, 30 sec practice per round.

LI: five rounds of 6 muscle snatch, 1 minute of double-under practice

Have fun!