Wednesday, May 15, 2013

Rick

ANNOUNCEMENTS:

  • Learn
    the fundamentals of CrossFit in a fun group environment! Fundamentals
    Boot Camp meets every Tuesday and Thursday 7-8pm and runs for 8 sessions
    (4 weeks). The total cost is $200. Start any Tuesday! Email bootcamp@crossfitsocal.com or call Kendra at 858-736-7004 to reserve your spot.
  • Women's Only Class today at 9:30am and 7:30PM (Friday's 9:30am class and Saturday's 11am will be cancelled this week due to regionals)

TODAY'S WORKOUT:

Skill – 5
minutes of PVC work on body position on snatch pulls 1,2 &3

Lift –
Start a  continuously running clock:

Every 30
seconds for 4 minutes: 2 snatch first pulls

rest 2
minutes

Every 30
seconds for 4 minutes: High hang squat snatch @ heavy

rest 2
minutes

8 minutes
to establish 1RM snatch

 

WOD – With a
15 minute time cap complete the following:

 EMOM 10
Sumo Deadlift Highpulls

 7 bar facing burpees

Level 3 – 95/65#

Level 2 – 75/55#

Level 1 – Kettlebell swings @ choose weight, standard
burpees

 

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