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August 10 2016

9
Aug

August 10 2016

Dina and Kathyrn Hammy 2016

August 10 2016

Somebody in your life, a coworker, friend, family member, neighbor, etc, has probably asked you about “that CrossFit thing” you’re into in recent months. Have you shared with them about the opportunity to try us out for a free month? Why not? Be sure to tell them to go to our website and sign up for a free intro using the options on the front page. We’ll take great care of them and, if they sign up for full membership, you get a free month, too!

STRENGTH
A)Power Snatch:
6×3 at 60% 1RM
B) Sotts Press:
3-3-3
*This is one of the more difficult presses. Choose a good weight to challenge your mobility (this may be an unloaded barbell).*
C) Snatch Grip Deadlift:
3-3-3
*Practice keeping the “hook grip” in place.*

WOD
Every 1 min for 16 mins, alternating between:
10 Handstand Push-ups/ FRX: HSPU Progressions
5 Burpee Pull-ups/ FRX: Burpee Jumping Pull-Ups
10 Row Calories
2 Rope Climbs, 15 ft/ FRX: 3 Rope Climb Progressions

We’ve had a tough week of WODs that have contributed a great deal to deveoping our working strength and metabolic conditioning, so use this time to develop these gymnastic skills. You will move from station to station with each minute. If time allows at the end of the WOD, the coaches will take you through either a core mini-WOD or stretching set.