9/17/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

ATTENTION: 7:30 AM MONDAY – FRIDAY CLASS WILL BE CANCELLED FOR THIS WEEK. WE APOLOGIZE FOR THEĀ INCONVENIENCE THIS MAY CAUSE. PLEASE ADJUST YOUR SCHEDULE AND TRY TO MAKE IT TO THE OTHER CLASSES WE HAVE. THANK YOU FOR YOUR UNDERSTANDING.

Bo & Salvi at their Cert

Bo & Salvi completing the CrossFit Level 1 Certification Process

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

9 Pass Throughs
6 Toes 2 bar
3 Inch worm push ups

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes

* These are not power snatches people…full squat snatches. Learn to get in the hole. Work on your mobility and position. If its uncomfortable thats the way its suppose to be that way.

B.
Every minute, on the minute, for 10 minutes, complete:
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment

*