Wednesday, November 8

November 9, 2016

 

Wednesday, November 9

9 Mins Mobility

Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)

-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.

1) ''Sink in between the shoulders''. Either on the wall or by using a box.

2) Roller foam = Lower back and Thoracic spine stretch.

3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

 

Handstand Walk (4 x (:30 on/ :30 rest))

 

If you don't have HS Walks do one of the following

*Progressions;
Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

Snatch Complex - 7 (1 EMOTM x 7 min)

Power Snatch + Deep Power Snatch + Full Snatch

-Warm-up and start working @ 75-80% 1RM Snatch

 

Metcon (Time)

For time:

CASH IN: 50 T2B

Directly into:
21-15-9

Overhead Squats (115/73)
KBS (60/40)

Rx+(135/93), (70/50)

Scale T2B w/ K2C-K2E-Tucks

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