Tuesday 140422

Coover, can I see your license and registration. Mr. Carter, did you not see the stop sign back there?

Attention ALL 5:30am and am athletes, don’t let the above picture be you! Syracuse City Police has been patrolling the neighborhood and giving citations for speeding, failure to stop, etc. In the last week, 3 have received some sort of citation. Slow Down, Stop and arrive alive! If stopped be sure to invite the Syracuse P.D to a WOD..

Play-care Parents – Please watch for a memo that will be handed out today and the rest of the week. This memo is to share rules and regulations of using the playcare area. Summer is right around the corner which potentially means more kids in the area. Please read and be familiar with the rules and help us make this a safe place for all athletes and kids 🙂  

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Snatch 1-1-1-1-1-1-1 @70-75-80-85-90-95-100% or PR of 1RM

WOD: 6 Minute AMRAP of:
10 Wall Balls Shots 20/14 14/10 10/8lbs
5  Power Snatch 115/75/95/63 75/55

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim
CF Mainsite Comments posted  of  snatch WOD: http://www.crossfit.com/mt-archive2/009180.html

Competitors or athletes wanting to improve your Fitness level
Do strength and WOD like 135/93 or 70% 1RM  then: 

Rest recover 7 min then:

16 Min EMON of: Best done with Partner.
Odd: 8x C2Bar pullups
Even: Atlas stone or Rubber ones 115/90 bear hug carry down n back across gym + 2 Box jumps 30/24

3 Rounds “NFT” 0f:
ME Ring L-Sit hold  * Goal find external rotation & stabilize.

Row for 4 minutes at 65-75% PNF Mobility

CF Endurance: Strength and Conditioning
Back Squat 5 x5 @ 70% 1RM on :60s


For Time
Row 500m

21 – Press (95/75)
Row 500m
21 – Push Press (95/75)
Row 500m
21 – Push Jerk (95/75)

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