Friday WOD {02/28/14}
Main – CrossFit WOD
Warm-up (No Measure)
5 Minutes Coach-led Jump Rope Drills
General Dynamic ROM
Metcon (No Measure)
With a Barbell:
2×5 Snatch-grip Strict Press
2×5 Snatch-grip Push Press
2×5 Hang Power Snatch (Hip)
2×5 Hang Power Snatch (Above the knee)
2×5 Power Snatch
3×5 Power Snatch with RX’d Weight
10 Minutes of Coach-led Double Under drills
2 Rounds of 14.1 at 75% intensity
Cash-Out
Athlete’s choice of Calf and Shoulder Mobility