CrossFit Athletic Group

Warmup

2 rounds

Handstand (wide grip)

Hollow rock

Back extension

Double under

Singles (30x)

PVC Overhead squat

WOD

Snatch

1-1-1-1-1-1-1

Post weights to comments

Abby and Hanna.

Warmup

500m row

Mobility drills

then

2 rounds

Toes to bar

Hollow rock

Ring dip

Pushup (wide grip)

Squat

WOD

CrossFit Games Open 12.2

*snatch may be muscle, power, squat, or split. Scale weight if needed to keep good form.

Post total reps/weight to comments

Frankie, Emma, Abby.

Warmup

2 rounds

Hollow Rock

Hanstand

Pullup

Pushup

Squat

WOD

Snatch (power, squat, or split)

1-1-1-1-1-1-1

Post weight/thoughts to comments

What's the most important part on any Olympic Lift? Full hip extension!!

Warmup

2 rounds

Hollow rock

Handstand

Squat

Pullup

Ring dip

Double under

WOD

Finals Theme #3

"Calculus"

3 rounds for time

10 "Pythagorean" pushups

15 "Area Under the Bar" snatch (hang squat)

20 "Y-axis" wallball

Post time/thoughts to comments

Ryan Lass. Foley class of '06. Triple extension

Champion's Club / Mom's Club

WU:

400m run

2 rounds

Ring pushups

Ring Handstand

Sled drag

Pullups

Squats

Skill/Technique:

Burgener Warmup/Snatch Progression

Workout:

9-7-5 reps for time of:

Snatch

Hollow Burpee Tuck Jump

Post time/thoughts to comments

Champion's Club:

WU:

Gymnastic Skills (skin the cat, hollow hold, etc..)

Burgener warm-up

Skill work:

Power Snatch

Workout:

5 rounds for time of:

5 Power Snatch

10 Weighted Abmat situps

5 Burpees

Mom's Club

WU:

Gymnastic skills (free handstand work, hollow hold, etc.)

Burgener warm-up

Skill:

Hang Power Snatch

Workout:

3 rds of 40 seconds of work with 20 seconds of rest of:

Hang Power Snatch

Weighted Abmat Sit-ups

Row (for calories)

1st rd score: Row calories

2nd rd score: Row calories + Sit-ups

3rds rd score: Row calories + Sit-ups + Hang Power Snatch

Post time and comments.