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MONDAY 20210222

Warm-up

10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Side Steps/side (Band Around Feet)
10 90/90 Hip Switches (unassisted, w/hands, or lying)
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions
Banded Shoulder Distraction Stretch
Calf/ankle Stretch on Rig

* Coach-led Barbell Warm-up for Snatch *


Strength and Skill

Every 2:00 for 12:00 (6 Sets):
Snatch With No Feet (1.1.1)–3 Total Reps per 2:00, Rest :10 Between Single Reps*

Build to a heavy but technical set of 3 for today.

* This variation of the snatch is meant to help with bar connection, footwork, and balance. Start with your feet in your landing (squatting) stance and try to avoid having your feet move from that position.

FITNESS 20210222

5 Rounds for Time with an 18:00 Cap:
10 Front Squats (75/55#)
10 Pull-ups
10 Push Press (75/55#)
10 Burpees

Scoring: Time


PERFORMANCE 20210222

For Time with an 18:00 Time Cap:
50 Front Squats (115/85#)
50 Chest-to-Bar Pull-ups
50 Push Press (115/85#)
50 Burpees Over Barbell

* Dense workouts like this are common in the CrossFit Open. From a stimulus perspective, choose a weight that you can perform at least 10 reps of each barbell movement unbroken.

This workout is inspired by Jill Thornton’s love for the barbell and gymnastics. Don’t forget to donate to our “Burpees for Bound” Fundraiser to make Jill do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Time

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