Strength/Skill Work:  Snatch Balance

WOD

Complete 3 rounds of the following:

5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)

Immediately followed by max effort ring dips  (Use an assistance with which a minimum of 12 ring dips may be completed per round.)

If you can not do ring dips then do push-ups!

Rest as needed b/w rounds.  (3-5 minutes)  [...]]]>

Strength/Skill Work:  Snatch Balance

WOD

Complete 3 rounds of the following:

5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)

Immediately followed by max effort ring dips  (Use an assistance with which a minimum of 12 ring dips may be completed per round.)

If you can not do ring dips then do push-ups!

Rest as needed b/w rounds.  (3-5 minutes)  Work to increase weight for the bear cycle each round.

Thanksgiving Closings

Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday at 5:20am.

We hope to have a great group Wednesday morning…we will have another obstacle course to kick off the holiday weekend.   Hopefully the weather will cooperate!

CrossFit

Strength/Skill Work  Turkish Get-ups

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee dumbbell deadlifts

12 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

15 squats

9 pull-ups

30 seconds rest

___________________________________________________________________________________________________________

ICE Training

Snatch Balance: 75% of snatch x 3 x 3

Squat Clean: 85% of Friday’s max x 1 x 4

WOD

Complete 4 rounds of the following:

As [...]]]>

CrossFit

Strength/Skill Work  Turkish Get-ups

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee dumbbell deadlifts

12 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

15 squats

9 pull-ups

30 seconds rest

___________________________________________________________________________________________________________

ICE Training

Snatch Balance: 75% of snatch x 3 x 3

Squat Clean: 85% of Friday’s max x 1 x 4

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee barbell deadlifts (M-175lbs, W-115lbs)

12 high box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

8 heavy kettlebell swings

10 ring dips

30 seconds rest

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

WOD

200m Run 9 Power Snatch (M-115lbs, W-95lbs) 21 Knees to Elbows 400m Run 15 Power Snatch 15 Knees to Elbows 800m Run 21 Power Snatch 9 Knees to Elbows

For time

____________________________________________________________________________________________________________

ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same [...]]]>  

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

____________________________________________________________________________________________________________

ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same as above.