WOD Saturday 10.12.2019

** Long Weekend Gym Hours **
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Banded Good Mornings x 10 reps
Inch Worm + Push Up x 5 reps
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 2 rounds of:
3 No Push Up Burpees
6 Alt Jumping Lunges
9 KB Deadlifts

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

1 set of:
4 Muscle Snatch (Empty Bar)
3 Bar Facing Burpees
– Rest 60 seconds –

1 set of:
4 Power Snatch (Light)
3 Bar Facing Burpees
– Rest 60 seconds –

2 sets of:
4 Power Snatch (Workout Weight)
3 Bar Facing Burpees
– Rest 60 seconds b/t sets –
WOD

“20.1”
10 rounds for time:
8 GTOH (95/65)
10 Bar Facing Burpees
*Time Cap 15 minutes

*L2
10 rounds for time
5 GTOH (75/55)
7 Bar Facing Burpees
*L1
8 rounds for time
5 GTOH (75/55)
7 Bar Facing Burpees