February 13, 2015 CrossFit San Luis Obispo

Friday February 13, 2015

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

  • Banded Hamstring Stretches:
  • PVC
  • Banded Shoulder Stretches

Skills and Drills
Burgener Warm-up

  • 5-10 reps each
    Use a PVC or Bar

Strength: 3 Rounds:

  • 2 Snatch Pulls + 1 Power Snatch
    As heavy as possible for each complex.
    Rest 2-3 minutes between efforts.

3 rounds for time of:

  • 12 hang power clean and jerks (115/65)
  • 9 Thrusters (115/65)
  • 6 Power Snatches (115/65)