 |
| 8PM LADIES! |
* HAPPY BDAY ALI FENECH! HOPE YOU HAVE A GREAT DAY!
** GREAT WEEK SO FAR LETS CLOSE OUT THIS FRIDAY AND PACK THIS JOINT OUT AND PUT SOME WORK IN!
*** SEPTEMBER 15TH WE ARE HOSTING A 4 PERSON TEAM COED EVENT ON THE BEACH. THIS WILL CONSISIT OF 2 MEN AND 2 WOMAN. THERE IS A RX AND SCALED DIVISION.
FLEX ON THE BEACH
WARM-UP
*SNATCH WARM-UP
OHS/SNATCH BALANCE/MUSCLE SNATCH/POWER SNATCH/SQUAT SNATCH
* REVIEW DIFF BETWEEN POWER AND FULL SNATCH
* REVIEW AND DRILL THRUSTERS
* 10-15 BOX JUMPS
STRENGTH
6X1 FULL SQUAT SNATCH @90% OF 1RM (1 REP EVERY 90 SEC)
WOD
"CROSSFIT FOR HOPE"
3 ROUNDS
* 1 MIN PER STATION W/NO REST IN BETWEEN MOVEMENTS.
* 1 MIN REST AFTER EACH RD
BURPEES
POWER SNATCH (75/55)
BOX JUMPS (24/20)
THRUSTERS (75/55)
C2B PULLUPS
* SCORE = TOTAL REPS COMPLETED
 |
| RESULTS FROM 7/11! |
 |
| RESULTS FROM 7/11! |
 |
| RESULTS FROM LAST CROSSFIT FOR HOPE!ON 6/11/12 |
No comments:
Post a Comment