29th August 2019
Friday Feelzzz WOD, August 30, 2019
Open Prep Week 3 🙂
Flexibility / Mobility
Warm-up
2 Rounds:
10 x Banded Pull Aparts
10 x Banded Behind the neck Pull Aparts
10 x Banded Overhead Squat
5 x Banded Sotts Presses
Snatch Balance (5×3)
Every 2 mins x 5 sets:
3 good quality reps.
I want all 5 sets at the same weight.
Aim to be around 50/60 % of your OH Squat.
Focus today is speed under the bar and catching in full depth squat.
Overhead Squat (1×1)
*** Week 3***
Every 2 mins x 5 sets:
Work up to a heavy single.
Aim to increase from last week.
Muscle-ups (5 sets of #reps)
*** Week 3 ***
Every 2 mins x 5 sets:
Pick rep range, aiming to increase from last week.
We have dropped sets and increased rest.
Bar Muscle-ups (5 sets of #reps)
Chest-To-Bar Pull-ups (5 sets of #reps)
Pull-ups (5 sets of #reps)
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
1-RM Clean and Jerk
Thoraic opener on roller holding barbell in snatch grip on the floor.