Main – CrossFit
SKILL
Spend 15 minutes breaking down the snatch working the 3 positions
-High Hang
-Hang
-Ground
Complete the following snatch drills, the focus is on speed so keep the weight light:
-Muscle snatch
-Snatch Balance
Clarify movement standards for Handstand push-ups and pull-ups, organise scaling if needed.
WOD
Joey’s Birthday WOD
In a team of 2:
AMRAP in 14 minutes:
-11 Power snatch (35kg/50kg)
-17 Handstand push-ups
-19 Pull-ups
Each athletes must perform a minumum of 5 reps for each movement. One athlete cannot do all the reps of one movement.
SCALING
Reduce weight
HSPU to plate and ab-mat/ HSPU to ab-mat/ HSPU on box/ Wall climbs
Ring rows
