NOTE:
There is a mobility video for the cool down stretch
Explosive Strength
Mobility:
5min. Use red bands and double them up.
http://www.mobilitywod.com/daily/wednesday-january-13th-2015/
Dynamic Warm Up: 5min
Warm-up: 10min
Olympic Lifting Warm Up with Coach
NOTES:
Go through an extended Bergerner WarmUp, Athletes should use the barbell they are going to use in the WOD. While the Athletes are completing each movement talk about each exercise in the warm up and why we are performing it. Perform 3 of each movement, coaching the Athletes though each movement, then perform 2 more and have the Athletes concentrate on a specific part of the movement.
**There are 2 video below, one video is Burgerner teaching the snatch, use this to take Athletes through the Clean and Jerk.
WOD
“CrossFit Open Prep #3”
27 Calorie Row
27 GTOH (95,65,75,55)
21 Calorie Row
21 GTOH
15 Calorie Row
15 GTOH
9 Calorie Row
9 GTOH
27 GTOH (95,65,75,55)
21 Calorie Row
21 GTOH
15 Calorie Row
15 GTOH
9 Calorie Row
9 GTOH
Cool Down Stretch: 2-3min
http://www.mobilitywod.com/daily/friday-january-15th-2016/
$ Out
3×20 MB Twist with feet anchored