Wednesday 20140423 Open Class

Posted: April 22, 2014 by ladygrape01 in Uncategorized


Makeup Monday



10 minutes to practice Muscle Snatch Triples

For the muscle snatch you only get to bend your knees once; and that is on the way up. Video courtesy of ParadisoCrosFit1.

Work up to 80% Snatch 1RM

Post weight to comments/ LogWOD



10! – Plyo Push-ups (45/25)
100M Run(1 each round)
1! – Power Snatch (95/65)

10 plyo push-ups, 100m run, 1 power snatch; 9 plyo push-ups, 100m run, 2 power snatch; and so on. Plyo Push-Ups: Have plates lined up outside of shoulders. Do push up with hands inside plates, explode up and land hands on plates.  Either walk hands down or pop them off


Post time to comments/ LogWOD



5 sets:

Snatch Pull 1. 1. 1. (85-110% of 1RM)

Resting 10 sec between singles

*Rest as needed between sets


Homework (done on your own outside of class):

4x 1 minute Plank, 30sec Rest

2 x 1minute Chest Stretch

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