160511 Wednesday – “Francine”

Regional Heat times have been released, although the teams and individuals have yet to be added. Bookmark this because you will want to check it over the weekend.

http://games.crossfit.com/region/california-regional


Mobility: Shoulder

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Barbell Warm Up: 2 Rounds of 3 Snatch Pull + 3 Snatch High Pull + 3 Muscle Snatch + 3 Overhead Squat (You will be doing 12 reps with the barbell each round)

Skill Warm Up: 2 Rounds of 3 Power Snatch from the hip + 3 Power Snatch from the knee (Squat below parallel if you can or go as low as you can with your chest up).

Strength: 7×1 Snatch 1 of 14 (7 sets of 1 reps, same weight across, approximately 60 – 70% max snatch).

Super Set: 7×4 Single Arm Ring Row

Metabolic Conditioning: “Francine” For Time

21 – 15 – 9 (or 15-12-9)

Overhead Squats (95/65*/65 Front Squat)

Pull Ups* (Ring Rows)

Scaling Guide: 4 – 7 Minutes

Scale up: 115/75 & Chest to Bar Pull up

Log your results online by clicking here.

Optional ‘Cash Out’: None

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