Wednesday, June 24, 2015

Couple of announcements to make. 

First of all, great work today. Awesome energy from the crew as always supporting one another through the workout. That's one of the most important things about 782 and CrossFit in general. Cheering that first person on as they finish and then encouraging that last person as they move through their reps to finish. 

Next Tuesday we have our first annual CrossFit 782 Summer Party at Charlotte Bevan's house. Party gets started at 7pm. Be there to enjoy the beautiful weather before you dance the night way. Working out some details on the DJing this week, but we could see Mike Mayne making an appearance with the IPOD. 

Also going forward into the summer we are going to be moving around our comp class. Right now it is Sunday at 12:30. We are going to move that comp class to Sunday morning at 8am. We are also adding a comp class to Wednesday night at 6:30 starting July 8. More details to come. 

Strength

Snatch Pull x 2reps x 4sets @ 100% of 1RM

Hang Power Snatch + Hang Snatch x 2reps x 4sets @ 70% of 1RM

Now that we have our 1RM set for our snatch we can start working on some percentage work to increase this number slowly, but surely over time. Warm up and then hit your 4sets of each movement at the given percentage. 

Conditioning

12min EMOM

  • 0: Snatch Complex
  • 1: 150m Run (200m row if raining)
  • 2: 20 sec Active Hang from Bar + 20sec Plank Hold 

Pretty straight forward for the EMOM. Continue to work on your snatch complex. The weight you use is your decision. If you want to move quicker drop the weight from the strength portion and move fluidly. if it's raining stay inside for a row and for the third movement get up onto a bar and then drop directly down into a plank. There you are. 

- Team 782