003

Coach Brian demonstrating some heavy kettlebell swings!

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

1. Five minutes deliberate practice of the 8 positions of the power snatch. Should you power snatch or muscle snatch? Take the OHS test!

 

2. Warm up for EMOM

 

3. EMOM 12

Power snatch x 2

 

4. “Reebok CrossFit Games Open WOD 14.2”

 

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

L III: OHS @ 95/65lbs, chest-to-bar pull-ups L II: OHS @ 40% of your 1RM. If you don’t have the flexibility to overhead squat, front squat. Scale pull ups as necessary. L I: 3 rounds not for time of 2 x 5 front squats, 10 ring rows. Rest as necessary between sets.