Thursday, March 13th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

15 minutes drilling muscle snatch:

20 muscle snatch high pulls with PVC pipe
20 muscle snatch high pulls with empty barbell
10 muscle snatch with pvc pipe
10 muscle snatch with empty barbell

Muscle Snatch (2-2-2-2-2 (5 sets of 2 reps))

Start with light weight on first working set. Add no more than 20 lbs each set (no more than 10lbs per set for women). Work up to a heavy set of 2.

*Focus on exploding from the hips. Remember, there is no rebend in the knees for muscle snatch.

Hang Power Snatch (2-2-2-2-2 (5 sets of 2 reps)

FGB 1 and Done (AMRAP – Reps)

1 Round FGB Style:
Burpees
Pull-ups
Dubs (or attempts)
KBS
Push Press

*5 minute running clock. 1 minute at each station. You will perform as many reps as possible within the 5 minutes. Score is the total reps performed.
Rx =
53/35 KBS
75/55 Shoulder Press

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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