Friday WOD{3/11/16}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach Led Down/Backs

*Focus on shoulders, hip extension, and posterior chain

Correctives

Shoulder Sweeps

90sec/side

Coach Choice Glute Activation

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Cash-Out

Coach Led Stretching / WOD Debrief

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