Thursday – 022317

Unlocking your thoracic spine by doing stretches like Andres is demonstrating here can have a positive impact on several positions that are important in CrossFit. Overhead, front rack, and an upright chest in the bottom of your squat can all benefit if you have better movement in your T-spine.

Split Jerk
Find your 2 rep max.
Pause Split Jerk + Split Jerk

With the pause jerk, you will pause for 2 seconds in the bottom of the dip portion of the jerk. Focus on upright posture, good balance, fast feet, and bar path.

Compare to 072816.

Workout of the Day
In 15 minutes:
Perform 60 pistols.
Then in remaining time, do AMRAP of
5 bar facing burpees
3 snatches (155/108)
1 rope climb

You are capped on the pistols at the 5 minute mark and however many you got through will be denoted in the comments on the whiteboard.  If you can’t climb the rope, you will do 3 rope pulls.

Post your scores to the Whiteboard.