Wednesday 160127

“This is my 6th year participating in the CrossFit Open. I don’t compete because I happen to be able to do a muscle up, or because I can walk on my hands better than my two feet. That’s fun, but I compete for a lot more.

I compete to battle heart disease and cancer that has plagued my family.
I compete to show my own auto-immune disease who’s boss.
I compete to inspire others to punch their own nemesis in the face.
I compete to help teach my athletes, and others, that life is worth fighting for.

I don’t compete because I am strong, I compete so that I can become stronger.

I’m excited for all the fun with the CrossFit Waco community and TeamCFW … .” —Katie Mitchell


Dynamic Warm-Up – Mobility
Prepare for..

WOD:
Ten rounds for time of:
15 Calories of Rowing
20 Push-Ups
25 Air Squats

Strength: Snatch
For time:
10 Snatches (135/95 lbs)
10 Snatches (175/115 lbs)
10 Snatches (205/135 lbs)
10 Snatches (175/115 lbs)
10 Snatches (135/95 lbs)
*If you lose balance on receiving and step forward or backwards, the rep doesn’t
count. If you fail the attempt, you must perform 10 burpees over the barbell
before your next attempt.

*Scale weight, movements and reps as needed for progression and smooth speed through the  Strength and round. Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover, hydrate 6-8 mins after above WOD, then:
C.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed

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