Wednesday 20140709 Open Class

Posted: July 8, 2014 by ladygrape01 in Uncategorized

S/S/S:

Make up Monday or Tuesday

or…

Video courtesy of ParadisoCrossFit1.

Snatch High Pull

5×3

As heavy as possible

Post weight to comments/ LogWOD

.

WOD:

15 AMRAP:

15 Burpee to Plate 45/25 (25/10)

15 Plate to Ground-to-Overhead

15 Double Unders

For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate.  Plate G2OH, some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.

Post rounds to comments/ LogWOD

.

Xtra:

3XMax Reps chest to Bar Pull-Ups

Rest as needed between sets

3×15 Reverse Hypers

.

Homework (done on your own outside of class):

20 slow back extensions

Vertebrae by vertebrae, slow and controlled.

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