9am ?10am Snatch sotts press 5 x 5 Snatch balance 5 x 5snatch 5 x 3Hang Snatch 5 x 311am Partner WOD For Time:50 Cal Row50 Box Jump Overs (24/20")50 Power Snatch 50 TTB50 Power Snatch 50 Box Jumps (24/20")50 Cal Row
9am Be at the box for 8:50gym will be closed till 9:50if your late you miss out 10am clean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 3hang clean 5 x 310am in teams for reps 3 rounds 2 min Assault bike 2 min rope climbs 2 min dball clean
Been speaking to a lot of people recently about what is your "Why",
Heres some general questions for you to ask yourself, if you wanna send me answers do so
What made you start CrossFit?
What made you join CrossFit after your taster session?
Have your goals changed since being a member and what are they now?
Whats your strength and weakness within wods ? Skill - Bar Muscle ups 20 min EMOM min 1 - Bike min 2 - KB swings min 3 - bent knee lever hold min 4 - Superman hold
Greg Glassman once said "Once you have mastered a skill, start all over again and relearn the movement". When looking at any gymnastic skill we need to back to basics to move forward, if we keep practicing bad movement we will never progress.
Skill - HSPU
Box and wall facing HSPU drills
WOD - For time 100 DU 30 KB Alt Cleans 30 HSPU 100 DU 20 KB Alt Cleans 20 HSPU 100 DU 10 KB Alt Cleans 10 HSPU
teams of 3 125 CTB 100 TTB 100 OH Squat ?whilst team mate holds Top of
Deadlift 10am clean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 3hang clean 5 x 311am For time:40 DB thrusters40
sync burpees to 6" target 30 DB thrusters30 sync burpees to 6' target