CrossFit WOD, March 11, 2020

Wednesday 03112020

Skill
GHD Situps (Coach led practice)
GHD Hip Extensions (Coach led practice)
Hip Clear From pad. Maintain lumbar curve of spine while you hinge down and pull up squeezing hamstrings and glutes!
GHD Back Extension (Coach led practice)
Set GHD so Hip crease is on the pad. Starting at the neck, begin rolling one vertebrae at a time into a spinal flexion position until all the way down to the ground. Then Raise back up extending the spine one vertebrae at a time until back parallel with the ground.

Metcon
Metcon (Time)
For time-
2 Rounds of:
10 Squat Snatches 135# / 95#
20 / 15 cal Machine
-then-
2 Rounds of:
10 Squat Snatches 95# / 65#
14 / 10 cal Machine
Metcon (Time)
4 Rounds For Time of:
10 Power Snatch 50% 1RM
20 / 15 cal Machine