Saturday, 1 March 2014

WARM UP
• 5-10 minutes – Athlete's choice of thoracic spine, wrist/forearm, and ankle/calf mobility.

MOVEMENT PREP
For QUALITY, not for time:
5 Power Snatches, 55/35
20 Double Unders
10 Power Snatches, 65/45
30 Double Unders
15 Power Snatches, 75/55
20 Double Unders
10 Power Snatches, 85/65
10 Double Unders
5 Power Snatches, 95/75

CONDITIONING
Complete as many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatches, 75/55#

***  Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.1 at the Yokota Samurai Fitness Center's Cross Training side of the Annex 8:30 am to 11:30 am.  Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.  We will judge until everyone is done.  Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.  EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout.  If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com.  3, 2, 1, Go!  ***