Thursday Week #1 CrossFit Open

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

The barbell complex

WOD

5x

Clean + C & J

GoFit

KB Warm up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB snatch

WOD

5x

30:30

-KB snatch right arm

-KBS

-KB snatch left arm
-KB squat