WOD
 | Wed, Apr 15 |  |
 Coach JToday we have a sprint workout of Snatches and calories on a bike. This workout is short, so don’t hold back from the start to the end. |
 | Happy Birthday: Josh |
CrossFit 20260415(Time) WARM-UP: 200m walk 3 sets: :30 bike 5 plank to downward dog 10 banded pull-aparts 5 push-up + look right and look left 10 banded pass-throughs WOD MOVEMENT REVIEW & WARM-UP: Every 1:30 for 6 sets: Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch Sets- 4-6: 3 power snatches – Build in load WOD: For time Rx: STIMULUS Sub-7:00 15 power snatches (115/75) 30/24-cal bike 15 power snatches MODIFICATIONS: -Power snatches, modify load and reps them movement, e.g., hang power snatches, dumbbell snatches -Air bike, modify calories to complete in under 3:00 STIMULUS NOTES: Sub-7:00; advanced athletes under 4:00 Aim for a near-sprint effort First set of power snatches in under 1:15; second set in under 2:00 Bike in under 3:00 STRETCHING: 5:00 cool-down walk or slow jog 1:00 foam roll upper back 1:00 foam roll glute/side
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