Thursday, 6-26-14

Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…

Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…

WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*

What is a CrossFit Athlete? We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch…

5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest