Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.
Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility
Impact/Focus #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2
Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 4-4-4-4 x 80%1RM
Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Snatch: 2×145#.
Front squats: 4×195#.
Metcon: 6+17 Rx. ?
Snatches: 55×2 (possibly a PR?)
Front Squats: 100×4
Metcon: 5+6 RX