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DB SWOD & 10’AMRAP

MONDAY, MAY 14th, 2018

Happy Birthday Marcus F!

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WOD
SKILL/SWOD

NOT FOR TIME: 
10x Wt’d pull ups 
40x OH WL (40 steps)
10x Wt’d pull ups
30x OH WL (30 steps)
10x Wt’d pull ups
20x OH WL (20 steps)
10x Wt’d pull ups
10x TGU
10x Wt’s pull ups
*Single DB 50/35

METCON

10’AMRAP
1x Rope climb 
15x Air SQ
7x Strict HSPU
15x Air SQ

 


RX+
SKILL/STRENGTH

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Squat Snatch

OTM x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat (2) additional times.

Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between

 


METCON

Conditioning
AMRAP 3:
18 Burpee BJ (24/20)
18 OHS(75/55)
Max Cal Row

rest 3 minutes

AMRAP 3:
15 Burpee BJ (24/20)
15 OHS (95/65)
Max Cal Row

rest 3 minutes

AMRAP 3:
12 Burpee BJ (24/20)
12 OHS (115/80)
Max Cal Row

rest 3 minutes

AMRAP 3:
9 Burpee BJ (24/20)
9 OHS (135/95)
Max Cal Row

*BURPEE BOX JUMP NOT JUMP OVER. Box facing, open-standard burpee.


STRENGTH BIAS
SWOD

100 Air Sq NFT, rest as needed

SN
5 singles – work to a heavy. NO
MORE THAN 5 ATTEMPTS! It
MUST BE A FULL SQUAT
SNATCH FROM THE GROUND!

SQ
BS, warm up, then do 2×10
across.
BS Drop Set: Starting with your
2×10 load, load bar so it can be
deloaded 3 times ending with
empty BB. YOU WILL NEED 2
FRIENDS FOR THIS
3×6 FS, across
Directly into 5 step back lunges
each leg – no rest between FS &
lunges

ACCESSORY

3 rounds NFT:
8 Windmills (right arm)
10 Gob Sq
8 Windmills (left arm)
10 Gob Sq
*Do not let go of KB between
movements – NO REST BETWEEN
MOVEMENTS! Rest between rounds
as needed


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

DROPPING PLATES

Dropping your bar from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby. Ten pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

 

MOBILITY MOVE of the MONTH

Each Month we’ll be featuring a mobility move that will help you in many aspects of your Crossfitting! These are all brought to us by our resident Yoga instructor, Tiffany W. of Wimtastic Wellness. Our May pose is DOWNWARD FACING DOG! Here’s all you need to know about how to do it and why to do it! Add it to your daily warm-up, instead of just talking while sitting on foam rollers.

yesterday's results

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