Workout of the Day
STRENGTH
High Hang Muscle Snatch
+
High Hang Power Snatch
+
OHS
Notes
Go light on weight and use it more as a technique and position day than anything else. If you didnt practice bailing last week OR you just want more practice, work in some intentional front and back bails. Complete the OHS then initiate another rep and let the bar go forward or back to practice bailing around parallel or lower. Make sure the people around you know that you’re going to bail.
ASSISTANCE
3 Rounds for Quality of:
10 Barbell Roll Outs
100 Double Unders
75m Mixed Rack Carry
Notes
RO: Hold tension and try to challenge how many you can perform unbroken. If 10 is easy increase the reps by 5.
DU: 100/75/50 or 2:00 Double Under Practice
MRC: Hold one lighter kettlebell in the front rack and another heavier KB or DB at the hang. Walk to 3rd ave, switch arms and return.
CrossFit Group Class Programming Template (WK2/9)
Part 2 of annual staff CPR/AED/First Aid training