Tuesday April 30, 2013

Schedule Reminder for this week. May starts Benchmark Month!! Every Mon, Wed, Fri in May we’ll do either a Hero or Benchmark Girl Workout. A full list of the Benchmarks can be found here: http://www.crossfit.com/cf-info/faq.html#WOD0. Make sure you record your time and any mods as we’ll repeat these in the fall to check for improvements. Most of these are short, intense WODs so we’ll put a time cap and ask that you modify to keep in the cap. This is not to keep you from going RX but to get the most out of the WOD the intensity level has to be high.

Also this Thursday we’ll get back to the olympic lifting work. This week will be Snatch.  We’ll work more on breaking down the movements with weight: Snatch Deadlift, High Pull and Snatch Balance. These are the fundamental movements that make up the Snatch and mastering them will improve your Snatch form.

(BRING TALL SOCKS) Skill: 1 Rope Climb (18ft) EMOM for 10 minutes; mod is to hold yourself on the rope with foot wrap for 10-15 seconds

WOD
4 Rounds
10 Deadlifts (225/155)
10 Hand Stand Push Ups
10 Burpees
*15 minute cut off

 Cool Down:
2 Rounds
25 Situps
10 Back Extensions

Jim working through his Max Squat Snatch