Monday 160104

Play-care HELP is needed for our morning hours. If It’s a new year and we have some openings in our Play-care area to help offset the cost of a membership. If you know anyone wanting to start the new year with CrossFit and can watch kids an hour a few times a week, contact Sara. The hours needing coverage are Tues, Wed, Thurs at 10am and Thursday at 9a. 

Dynamic Warm-Up – Mobility
Prepare for..

Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75 60-65 50-55% 1RM
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10-8-7 Burpee Box Jump-Overs 24″/20″, 20”/16”, 16”/12”
15-12-10 Strict Ring Dips
*Keep your ring dips legit – full depth and full elbow extension.
Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.

*Scale weight, movements and reps as needed for progression and smooth speed through the 3 minute.(1min rest) Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
A. Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps (if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B. Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps (perform these slow and controlled)
Rest as needed


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