CrossFit Class
Strength/Skill Work: The Coach Boz Overhead Squat Warm-up. (See Melissa Byers’s blog here for details.)
WOD: “Nancy”
5 rounds of
400m run
15 overhead squats
For time.
Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. A guideline to use would be OHS 70% of 5 rep max.
_____________________________________________________________________________________________________________________
ICE Training
Strength/Skill Work:
Power Snatch-75% x1 x 3
Front Squat- clean single weight x 2 x 2
Coach Boz OHS Warm-up
WOD: “Nancy”
CrossFit Asheville will be closed this Friday, July 3rd and Saturday, July 4th. Please have a safe and happy 4th of July holliday.
On the CrossFit Journal this week there’s a video of Coach Burgener walking some some guy named Alex through the snatch during lunch at the Alexandria VA Olympic Lifting Certification (“More About the Snatch,” by Again Faster, CrossFit Journal June 26th, 2009).
Highly recommended, good stuff. Anyone who has access should watch it! The full video is quite long.
I’ll miss seeing y’all this Monday. Be safe.
KK 13:55 45lbs
Katie 13:03 33lbs
RedFoot 14:54 11 lbs
Kimberly 15:30 35lbs
Dale 15:40 65lbs
Thea 19:15 88lbs
David H. 17:34 75lbs
Shanna 12:38 66lbs
John 15:10 80lbs
Daniel 16:55 95lbs
LL 16:18 64lbs
Left the other results at the gym…will update the rest tomorrow.
Nice job today gang!