SKILL/STRENGTH Warm-Up – take 3-4 sets to Warm-Up to 10-20lbs over 70% of your 1RM. Every 2:30, Front Squat 3 x 5 @ 10-20lbs over 70% of your 1RM. During rest, work on your HSPU Progression. Accessory Work Turkish Get-Ups – 5 sets of 3 per arm Hip Extensions – 4 x 15-20, add weight …
TEAM RACES You will find out reps before the WOD: Thrusters Rowing Toes to Bar Post scores to comments. American Open is this weekend. Check out the live feed. Lots of CrossFitters competing!
SKILL/STRENGTH Rope Climbs – try out legless if you have no issues climbing ropes WOD 7 Rds of 60s on, 30s off: 5/5 Kettlebell Snatch 53/35lbs Max Burpees in the remainder of the minute *Score is total burpees completed. It takes 20s to do 10 KB Snatches slowly.* Post scores to comments.
STRENGTH/SKILL Snatch Deadlift + Snatch Pull (midchest) + Hang Snatch (Power or Squat) – 5 sets, every 2:30 Go up in weight as long as form holds. If you do the Snatch deadlift wrong, everything else will. HSPU Progression – do between Snatch sets. WOD As a 2 Person Team, 12 Minute AMRAP: 10 Wallballs …
COMMUNITY: a group of people living in the same place or having a particular characteristic in common. A feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals. The CrossFit community is very unique. We are part of a global family. No matter what country you are in, you can …
STRENGTH Push Press Take 3-4 warm-up sets to get to 5-10lbs over 70% of your 1rm. 3 x 5 at 5-10lbs above 70% every 2 minutes as a class. WOD 5 Rds: (capped at 25 minutes) 40 Double-Unders 30 Box Jumps 24/20″ 20 Kettlebell Swings 53/35lbs Post scores to comments.