Friday, 15 March 2013

MOVEMENT PREP/WARMUP

1) Take 15-20 minutes to work up to 5 Hi-Hang Snatches @ no more than 75-80%. DO NOT go above 80% or do more than 5 heavy reps.

2) 5-10 non-rebounding Box Jumps @ 36/30″. Move slowly and step down. Concentrate on landing as high as possible (torso).

3) 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.

CROSSFIT GAMES OPEN WOD 13.2
Complete as many rounds and reps as possible in 10 minutes:
115/75# Shoulder to overhead, 5 reps
115/75# Deadlift, 10 reps
15 Box jumps, 24/20"