Saturday, March 1, 2014

CGO 14.1


The suggested FCFCFSLU warmup for CGO 14.1 is:
  • first ~10 minutes: Work that double under ladder and or rowing (since it emulates the snatch)
  • Mobilize your problem areas if t-spine, shoulders, overhead position, back, hamstrings, and lower leg.
  • Thacker A + Thacker B. 3 reps each movement with an empty bar.
  • Work up to a heavy single power snatch
  • During your rests work on doing ~10 pushups + alternating three-legged dogs. Do these as reps, not as a stretch.
  • Bring the barbell to your working weight of 35/25kg.
  • Hopefully you're sweaty.
  • Cooldown for at least 5 minutes before your heat!
  • Kill CGO 14.1!
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WOD for Saturday 3/1

CGO 14.1 (aka CGO 11.1)

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

Compare to 31JAN2014. Post score to whiteboard, the Cody app, and

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