8.24

 In WOD

CrossFit Love – CrossFit

Snatch Prep (No Measure)

Soft Tissue – Upper Trap x :45

Soft Tissue Pec Minor x :45

Foam Roll T-Spine x :45

—————

5 Prone I’s

5 Prone Y’s

5 Prone T’s

—-2s pause each rep

————–

2 Rounds

10 OHS w PVC- Feet against (or near) wall – 5s negative

10 PVC Pipe Sotts Press – heels elevated

5 PVC Pipe Drop Snatch

Sotts Press – Skill and Positional work (Weight)

3×10 Sotts Press with heels elevated on plates

Start with empty barbell

Snatch Balance (2×3@ 70% 1 RM Snatch , 1×3 @ 80%, 1×3 @ 90%)

Pause OHS (4×1)

10s Pause in bottom position

-keep under 50% 1RM

ABDO (AMRAP – Rounds and Reps)

Every :30 for 5 Minutes

First :30 – 10 V-Ups

Second :30 – 20 total russian twists with light DB/KB

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