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06.20.2017

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ANNOUNCEMENTS:IMG_2556 2
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. SPIKEBALL!!!
II. Mobility

“Double Sessions”
Complete as many reps as possible during each work interval.
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)
–Rest 4:00–
3:00 x Power Clean (155/105lbs)
3:00 x Double-Unders
2:00 x GHD Sit-ups
2:00 x Pull-ups
1:00 x Wallball (20/14lbs)

Notes: Transition time will be allotted for. Rx+ 185/135 for the Power Cleans.

Post scores to comments as total reps per movement (for individual movement assessment) and total points (for competitive gravity).

Skill Development
I. Slay Goats (*with a Coach’s guidance/discretion)

Notes: GOOGLE says “…your Goat in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it”.
We say Yahtzee to that, Google.
Get some, freaks.

Samy Daghir

3 thoughts on “06.20.2017

  1. Modofied WOD – same schedule; different movements :
    1-arm DB Snatch or Clean & Press (35#)/1-arm Slam Ball/GHD/24″ Box Step-ups/Front Squats 16# DB:
    35/60/30/23/30
    23/53/25/21/28

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