CrossFit 416 Daily – Wednesday, December 3

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CrossFit 416 Daily – Wednesday, December 3

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**Bring a friend class has been moved to Sunday, December 14

Strength – 12 min

Snatch Complex

Level 1

Snatch Deadlift (to knee) + Hang Power Snatch + Overhead Squat

*build up in weight

Level 2

Snatch Deadlift (to knee) + Hang Snatch + Overhead Squat

*Build up in weight

 

WOD

Level 1

12 Min AMRAP

30 x Double Unders

20 x Sit-ups

10 x Hang Power Snatches(75/55)

5 x Overhead Squat

 

Level 2

12 Min AMRAP

30 x Double Unders

20 x Toes to Bar

10 x Hang Squat Snatch (95/65)

 

Pop-up Mobility with the Doc (Following the noon class)

Target areas:

– Psoas, low back, abdominals and obliques

Test and Retest examples

– Global extension

– Overhead press

– Hanging from a bar

– Squat and overhead squat

Movements:

– Low back smash

– Oblique side smash

– Psoas smash and floss

– Targeted gut smash

Check out this video about programming your own mobility


 The secret to getting better at CrossFit

 

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