9
Mar

WOD: March 9th, 2018. Happy Friday!!

By: Michelle Stafford Leave a Comment

Power Couple Keith and Tami rocking some Farmer Walks together!!! #fitcouple

MAIN – CROSSFIT

It’s FRIDAY!! What a great week, let’s have some fun today and work on building our SKILLZ!!

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / Posterior Chain

* Movement Review:

  • Dumbbell Snatch
  • C2B / BMU
  • Double Unders

CONDITIONING:

***** NO EXPECTATION… ONLY ACTIONS…. BRING YOUR BEST EFFORT *****

 30 Minute Skill AMRAP:

     – 10 reps., Dumbbell Snatch #55 / #35

          – 10 reps., C2B Pull – Up  (RX+ Bar Muscle Ups)

             – 50 reps., Double Under

     – 20 reps., Dumbbell Snatch #55 / #35

          – 10 reps., C2B Pull – Up  (RX+ Bar Muscle Ups)

             – 75 reps., Double Under

     – 30 reps., Dumbbell Snatch #55 / #35

          – 10 reps., C2B Pull – Up  (RX+ Bar Muscle Ups)

             – 100 reps., Double Under

Measure: Rds. and Reps.

Goal: Building upon movement skills and doing so within volume. Athletes will be focusing on sustaining a moderate pace, yet allowing for skill practice.

Appropriate Scaling: Athletes will be scaled to skill progressions that allows for continued progress and practice.

Post WOD Cool Down

* Shoulders – Theraband
* Lats – Rank
* Posterior Chain – T Cross

DAILY THOUGHT

“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”  —Oprah Winfrey

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