WOD 2/1/17

IT'S FEBRUARY 1ST!!! 23 DAYS UNTIL
THE CROSSFIT OPEN 17.1 ANNOUNCEMENT

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Banded Hip Distraction or Couch Stretch
WarmUp 1 +
10 min Aerobic Warm up bike, run, skip rope, row, etc

0:00-5:00
Finish up Aerobic Work

5:00-10:00
Whiteboard Discussion

10:00-20:00
A1) Squat Clean 5 x 3 TnG @ 70-75%
rest 30 sec
A2) CTB Pullups, 5 x 5-10
rest 60 sec **focus on speed and rhythm, keep submaximal

20:00-30:00
B1. Power Snatch 5 x 5 TnG @ 70%
rest :30
B2. HSPU 5 x 5-10
rest 60 sec **focus on speed and rhythm, keep submaximal

30:00-33:00
WOD Set Up

33:00-48:00
5 Rounds:
40 sec Double Unders
20 sec rest
40 sec Row
20 sec rest
40 sec Shuttle Run- 50’
(BIGGER CLASSES WILL BE MODIFIED TO AN ALTERNATE RUN)
20 sec rest