Thursday 2/1/18

Warm-up
1 set:
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
Tricep Stretch Side bends x 10
Over and Back x 10
PVC pass throughs x 10
PVC OHS x 5
+
2 sets:
Theraband Squat @5511 w/ KB in Goblet hold x 5/leg
Single Leg RDL w/ KB x 5/leg
Reverse Snow Angels x 10 sloow reps
+
BB Warm-up led by coach

Workout
A. Every 2min, for 5 sets:
Snatch x 1 rep
*Build to approximately 80% of your 1-RM.
+
Every 30sec, for 12 sets:
Snatch x 1 rep @ 80-84% of your 1-RM

B. CrossFit OPEN 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)