10/29/18

WARMUP:
2:00 Monostructural Movement
2 Rounds
:30 Ipsilateral Dead Bugs
6 Scap Pull Ups
10 Spiderman Crawls W/ Elbow To Drop
10 Slam Balls (20/14)
10R/10L Russian Twist (20/14)
Then…
2 Rounds
:30R/:30L Erector Stretch (https://youtu.be/N6wI5jewDw4)
1:00 Pole Squat

STRENGTH/SKILL:
EMOM x 11
M:1-3 Snatch Pull (from the ground) + Hang Squat Snatch + Squat Snatch
(64%, 67%, 70%)
M: 4 REST
M: 5-7 2 Squat Snatches
(74%, 77%, 80%)
M: 8 REST
M: 9-11 Squat Snatch
(84%, 86%, 88%)

WOD:
10 Min. AMRAP
30 Double Unders
15 Snatches (75/55)

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit SciCoh