Friday 2.26.16 WOD NOTES

CrossFit Open 16.1
Friday Night Lights
Start 5:30pm – Ardmore

Max Effort Lower

Mobility: 5min

Coaches choice: hamstring and hips

Dynamic Warm Up: 5min

Strength: 15min

Good Mornings (3RM, From Rack)
Perform with bent knee. DO NOT perform with straight leg. The good morning is a hip hinge similar to the kettle bell swing or barbell hip thrust.
Reinforces total body tension. The most effective posterior core movement for power development.
The hips extend backwards. As the body hinges backwards the torso leans forward. As the hips reach their maximum point of extension the hamstrings and hips should also reach their maximum point of extension. Contract the gluts to drive the hips forward.

WOD: 20min

“El Mata Amigos”

100 Dubs (x3)
21 Squat Snatches (95,65,75,55)
75 Dubs
15 Squat Snatches
50 Dubs
9 Squat Snatches
Athletes must pass through the bottom of the OHS. Looking for Athletes to complete 3-5 unbroken squat snatches each round.

Cool Down Stretch: 2-3min

$ Out

3×12 Back Rack Barbell Sit Ups with feet anchored
Coach group through $ Out