It’s Coming!  The 2016 CrossFit Worldwide Open starts February 25th!  Get registered!  Click on the above pic to go to the registrations site.

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 2 Overhead Squats

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch.  Once you stand up with the snatch, perform 2 OHS.

WOD:

5 Rounds For Time:

10 Clusters 135/95

30 Double Unders

Video courtesy of Rogue Fitness.  Cluster = Squat Clean Thurster

Scaling Options:

Cluster Weight – 115/85, 105/75, 95/65

DU – 3:1 SU

X-tra:

Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads. Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.