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20141120 THURSDAY

By 0
20 November 2014

Today’s WOD

WARMUP (15)

Snatch Warmup
Run/Row/Skip
10x Banded GM
10x tall KB Swing
10x Banded OHS
2-3 Arm Bar / side

Dynamic Stretch

Couch stretch or banded hip opener during QOD

Lifting (25)

15 min
Tech and empty barbell work
Build to 60-70% of 1RM Snatch

10 min EMOM @60-70%
(slight weight increase OK, but should not be max – work on efficiency + position)

1x Power Snatch 1x Hang Squat…

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

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info @ raincityathletics.ca
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Photos by Julieth Fajardo