WOD 9.10.14

Main – CrossFit


Short Warm Up
Run 100M
Sprint 100M at 90%
10 Squats
10 Push-ups
10 KBS
10 OHS with PVC
5 Handstands
Close Grip Bar Hangs X 30 seconds total
Couch Stretch


Power Snatch (5 X 5 – pick a weight for touch n go)

Immediately follow each set with Max double unders in 30 Seconds, and follow that immediately with 30 seconds of hollow hold. Record double unders. Rest 90 seconds from hollow hold to next set of Snatch.

Double-Unders (5 X Max reps in 30 secnds)


CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
You can clean and jerk, and snatch, and mix and match at will.

Cash Out

Metcon (AMRAP – Reps)

Chin ups – Max Reps without letting go.

Scale (not RX) by performing as many ring rows as possible without letting go in the most horizontal plane you can get to.

Cool Down

If you are hurting from yesterday’s sit-ups, be sure to hit the quads and the abs. Then posterior chain needs some rolling, and scapulas.

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