Due to the situation on Fort Hood on April 2nd, we will not be holding 0530 and 0900 class tomorrow. At this time, 1200 and 1730 will be held as scheduled.
Warm up:
Warm up:
500 m row/400 m run
10 pass throughs
10 around the worlds
10 air squats
10 snatch grip deadlifts with PVC
10 power snatch
Shoulder mobility
Burgener warm up as a class
WOD:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 / 45 pound Snatch, 30 reps
135 / 75 pound Snatch, 30 reps
165 / 100 pound Snatch, 30 reps
210 / 120 pound Snatch, as many reps as possible
75 / 45 pound Snatch, 30 reps
135 / 75 pound Snatch, 30 reps
165 / 100 pound Snatch, 30 reps
210 / 120 pound Snatch, as many reps as possible
CrossFit Open 12.2 Movement standards video:
Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
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