Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Hang Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1 x Hang Snatch (75-80%1RM)
Notes: Working sets should be executed at 75-80% of a 1RM.
Post loads to comments.
“Open WOD Fever”
4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Ring Dips
10 x Burpee Box Jumps (24/20”)
Rest 1:00
4:00 AMRAP of
10 x Kettlebell Snatch (24/16kg)
10 x Burpee Box Jumps (24/20”)
Notes: Scaling today is 1:1.
Post four AMRAP scores as rounds and reps to comments.
“Hang Power Snatch EMOTM”: 75#
“Open WOD Fever”: 2+5/1+15/1+1/1+10 (24Kg)
“Hang Power Snatch EMOTM”: 95#
“Open WOD Fever” : 2/1+13/1+15/1+12 RD:24”:16kg
Hang Snatch EMOTM: 45#
Open WOD Fever: 1+4/1+14/1+1/1+14 (blue banded dips, 20# kb)
Hang Snatch EMOTM: 125#.
“Open WOD Fever”: 2+16 • 2+0 • 2+6 • 2+6 Rx.