CrossFit 405, CrossFit 405 South – CrossFit
Row 45s + active spiderman / push up to down dog / arms swings all directions
SN RDL, muscle snatch, SN push press, OHS (back squat)
Banded OH distraction 1:00/arm
Tissue work with lax ball triceps to traps 2:00/side
Snatch high pull
Focus on hips to bar and pulling bar into chest
Landing fast, weight in heals, butt back, arms locked out.
A: Snatch High Pull + Muscle snatch (3,3,3,3,3; Build small from 45% of 1RM rest 1:00)
B: Power Snatch (1,1,1,1,1; build small; no misses; rest 1:00 )
weight should be light, and focus on perfecting the 2 movements.
Athletes can go heavier, but still quality movement over weight on bar. NOT a 1RM day.
Metcon (4 Rounds for calories)
Assault bike 2:00 @ 85-90%
Score = cals for each 2:00
Foam roll upper back & laying shoulder stretch + foam roll quads & couch stretch