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July 13 2016

12
Jul

July 13 2016

2015-Velosano-3

July 13 2016

Sara and I would like to show our immense gratitude for everyone who has contributed to our efforts of raising $2000 for the Velosano cause. Thanks to everyone who came out to BW-3s and private donations, we are now over $600 closer to our goal. We’re a little over 2 weeks out from the big day, when we will be cycling 50 miles each as a demonstration of our support for this awesome organization benefitting cancer patients and their families through the Cleveland Clinic. If it is in your heart to contribute, here are the links for each of us. Please feel free to share with friends and family, as well! Thank you so much!
Sara‘s Velosano donation page
Coach David‘s Velosano donation page

STRENGTH
Hang Snatch :
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 75%, 2 @ 75%
Snatch High Pull:
3-3-3

WOD
“CrossFit Games Open 16.3”
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
OR
“CrossFit Games Open 16.3 – Scaled”
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 45/35 lbs
5 Chest-to-bar Pull-up (jumping)s

Many of you will remember this forearm and grip burner distinctly from just a few months ago! Control your pacing throughout the Snatches to ensure you have the lungs to keep a steady 7 minutes of work going. Try to beat your score from this past spring by at least one rep, we’ve really been focusing on your sprinting power, pull-up capacity, and your snatch technique over the past month. Let’s see that work pay off! Any time after the WOD should be spent on stretching and cool-down!