EVA!! Where did you come from!? Way to go everyone for pushing through that hand-destroyer of a WOD. You all stayed mentally tough and pushed through for the entire 45 minutes! Then there was Eric who came in during open gym and did the whole workout with a 20 lb vest...out of control! I think he sleeps in that vest lol. Way to go Eric, very inspiring!!
Time for some strength and technically work tomorrow with a mini lil' met con at the end :)
Tuesday Feb. 24, 2015
2 lengths high knees
8 Drop Squats
20 Hollow Rocks
Banded shoulder stretches
Find your max OHS for the day and then perform 3 x 5 at 80%
Skills: SNATCH WORK!
Performing the following complex EMOM for 8 minutes at a weight that you can consistently do with GOOD FORM (should be around 75% of your 1RM Snatch)
High-hang Squat Snatch
1 min. Rest after EMOM then roll right into WOD!
WOD (start at 10:00, end at 17:00 on running clock):
7 minute AMRAP Ladder:
OH Lunges (same weight as previous complex)
**To get the bar overhead for your lunges, you must perform a FULL snatch. Every time you drop it, you must perform a FULL Snatch to get it back overhead**
Anyone interested in the RX+ version? If so, do your ring dips on the high rings ;)
CrossFit Endurance (6am)
Each round you will have 2 minutes to:
Run/Row 200m (alternating each round)
AMRAP Burpees/Squat Tucks (alternating each round)
*1 minute REST between rounds
Score = Total reps of burpees + squat tucks
Note: Burpees are done the rounds that you run and squat tucks are done the rounds that you row