OlyNastics
*The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *
2023 CrossFit Open Begins Thursday, February 16, 2023
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
5 hanging shrugs w/pause
10 sec HS hold
5 PVC snatch pulls
5 PVC power snatch
5 BB snatch (P or S)
-3 min prep-
SOD
EMOM for 8 min (4 Rounds each: Practicing WOD skills)
Odd min: 1-3 Reps/attempts of: wall-walk up, HSPU, and/or HS walking
Even min: 1-3 Snatches (build up to WOD weights)
-2 min return to board-
WOD Review: 5 min
-4 min prep-
WOD
For total time
3 Rounds:
5 Wall walk-ups (Mod: 10 Ab-wheel roll-outs)
5 Snatches (P or S) (95/65) (50+ 65/45) (60+ 55/35)
3 Rounds:
10 HS push-ups (Mod: DB half-kneeling OHP)
3 Snatches (P or S) (135/85) (50+ 95/60) (60+ 70/50)
3 Rounds:
25ft HS walk OR 3 20 HS hold shoulder taps (Mod: accumulate 30 sec HS hold or Plate OH hold)
1 Snatch (P or S) (175/105) (50+ 115/75) (60+ 85/65)
