GP WOD
For time:
30 double-unders
5 power snatches
30 double-unders
4 power snatches
30 double-unders
3 power snatches
30 double-unders
2 power snatches

Add weight to the snatch each round.

Men: 95-105-115-125 lb.
Women: 55-65-75-85 lb.

OPEN WOD
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 75-85-95-105 lb.

Supplemental
Toes floor to box drill
7x 5 reps
rest :45

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| PRESSING WEEK | …… Well, we can’t do pressing week without #presshandstand work! . This skill is part of the 100 words of fitness so it must be pretty important! Let’s delve into what it trains. …. 🔹Why should CrossFit athletes work towards this skill: 1. Requires tremendous amount core, shoulder, hip flexor strength 2. Must be flexible for success – especially in the hamstrings! 3. Teaches “pressing” mechanics to help with tension & stability …. ▪️EXECUTION: 1. Start compressed with ribs tucked down & feet close to hands 2. As you lean, the hips have to stack slightly past the shoulders, while pressing tall thru the ground (this is key!) 3. Engaged core & hip flexors to lift legs slowly (no jumping!) . Start with one plate if needed. Then work your way to a taller box (or keep stacking small plates to add heigh slowly) . TRY 15- 20 presses to low plate or box …. 🔹Want to learn much more?! Join us for a weekend of learning & fun INFO/REGISTER link in bio or training.crossfit.com ….. demo’d by #cfgcoach @pamelagnon mat @dollamurfitness …. #therxisunderstanding @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics #cfgcoach #presshandstand

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