Wednesday 2/10/16


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1A) 5X3 T&G Power Snatch: work up to a 3RM
1B) 5X3 Snatch Balance: work up to a 3RM (use blocks & drop every rep if possible)

8 Rounds For Time of:
200m Run
11 DB Burpee Deadlifts (55/35)

Extra work for Games.CrossFit Open Athletes only:
6 min AMRAP of:
5 Snatches (155/105)
15 Box Jumps (24″/20″)

“Full body flush”
Set the Clock to 15 Minutes
From 0-4 Minutes
Row 1k
From 4-10 Minutes
3 rounds
10 Thrusters 75/45lbs
10 Pull Ups
10 Push Ups
All at a moderate pace
From 10-15 Minutes
EMOM for 5 min – 10 Calories per minute on the Assault Bike (AB)
*perform at a moderate pace with the purpose to stimulate blood flow to the tears in the chains that make up your muscle fibers (myofilaments) to increase recovery, also loosening up tight muscles just makes them feel better.


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