Wednesday, July 22, 2015

Hello everyone. 

Loving the work everyone is putting in each and every day so far this week. Can't wait to see you all in there on hump day. 

Remember that we have yoga class on Wednesday night at 730 and the CrossFit Games are starting today and will most likely be playing at the gym all day in the background. 

Strength

Snatch + OH Squat x 2

Take 10 minutes to add a bit of weight and get some work on your technique. 

Every 2 minutes on the 2nd minute (E2MO2M) x 5 rounds - 10 minutes in total

  • Snatch + OH Squat x 2

Basically this is an EMOM, but on every second minute so you can add weight and take a bit more time to set up for each rep. Drop your bar between your reps if you need to for a better setup and position during your setup. 

Conditioning

3 rounds

  • 60sec plank (elbows)
  • 15 DU's or 45 SU's or 10 DU attempts
  • 40sec superman hold
  • 5 DU's or 45 SU's or 10 DU attempts
  • 20sec Lsit or Knee Tuck Hold
  • 15 DU's or 45 SU's or 10 DU attempts

Today is a lot of work on technique and olympic lifting and then mixed with some conditioning for your core. Take your time with the snatches on the first part and work at your best progression. For the conditioning piece don't rush through the double unders, they are just there to make the core work more difficult each round. 

- Team 782