active couch stretch to improve jumping mechanics 2 min each side (starts at 1:40 in video)
better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
shoulder external rotation improvement (starts at 2:50 in video)
10 min EMOM
build up to a heavy single for the day, work on keeping the bar close, getting to full hip extension and pulling under the bar quickly
The Snatch, Snatch Hand Position, Overhead Wrist Position
CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts 155/105
12 HR push-ups
15 box jumps 24/20
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest and hips must touch the floor and the hands must be lifted.
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.