Dave in the hole of his big 525# Back Squat.
Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).
We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Snatch Complex
After movement review, warm up as needed before working up in weight in the following complex.
Snatch + Hang Snatch + Overhead Squat
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Impact/Focus #2: “Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.
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WOD
5-10:00 Metabolic Conditioning
“Bring Sally Up” : Almost made it with 75#
“WOD”: 137 Hammer Strikes
Snatch Complex: 90#
Bring Sally Up: 85# Finished but it was ugly
Wod: 173 Sledgehammer strikes