Monday, March 3, 2014

Open 14.1 Redux

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

Efficiency Tips: The Snatch

A.) Mobility:

What is tight on you? What do you feel you didn't hammer enough the first time you did the workout? My calves are personally still sore, so I will be giving them some T.L.C before doing this again today.

Snatch Complex 

Overhead Shrug x 8 
Romanian DL x 8 
Squatting Muscle Snatch x/ Trap Raise x 6 
-add weight-
Muscle Snatch (From Hip) x 5 
Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) AirDyne (or) Row for 10-20 minutes at an easy recovery pace.

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