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02.07.2017

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D-rizzle repping at Strongman this past weekend… Get some, SMFIH!

 

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”–Socrates

ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

 

 

Warm-up Drills
I. Coach’s Choice
II. Barbell Warm-up
2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Push Press
5 x Clean
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Clean (i.e., Squat Clean) for the first six minutes (two reps per minute). Execute 1 x Clean (i.e., Squat Clean) for the final six minutes (one rep per minute).  Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

EMOTM x 6 minutes: 2 x Clean
EMOTM x 6 minutes: 1 x Clean

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“Hailstone Helen”
3 Rounds for time of
Row 500m
12 x American KB Swings (32/24kg)
21 x GHD Sit-ups

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Skill Development
*See Weekly Skill Work Whiteboard.

Samy Daghir

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