2/7/14: Day 68

The time has come... I've been hesitant to post this workout from last year's Open, because I hate doing it. It's the two movements that I would be ok without in CrossFit! What doesn't kill you makes you stronger though right? Just another thing to work and improve on! With the skill work today, please go light and work on form. The Snatch is a very difficult lift. Listen carefully to your coach and never do a weight you aren't comfortable with doing. I would rather you get a good workout in and keep the weight light, than to keep failing and failing at the same weight. Form first, weight later. I'm sure most of you know what's coming, so here it is!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 OHS
10 Good Mornings (Band)
5 High Hang Jump & Shrugs (PVC)
5 High Hang Jump & Shrugs w/High Elbows (PVC)

Mobility
Band Shoulder Pull - 1min/side
Lying Partner PVC Stretch - 1min/partner
Athlete's Choice - 2min

Skill/Strength
EMOM for 9min
First 3min - 2 High Hang Snatch (Squat)
Second 3min - 2 Low Hang Snatch (Squat)
Last 3min - 2 Full Snatch (Squat)
*Keep the weight light. Work on form and speed under the bar.

WOD
CrossFit Open 13.1
AMRAP in 17min
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)


SMOLOV SQUAT CYCLE
Off

Remember, whenever it's a main site workout like this right from CrossFit HQ, a "Snatch" means you can either Power Snatch or Squat Snatch. Whenever you see it in our own gym workouts, I will most likely specify which one it is, but a "Snatch" is almost always a full Squat Snatch, and a "Power Snatch" is a snatch with no squat. Just wanted to clear that up. If you don't see "Power" in front of the word "Snatch", it will almost always mean to squat. Good luck!