ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891
WARM UP
Have your coach assign you the best choice below for you:
50 DU or 435m Run
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
In Line Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through
Down Dog
Pass Through
BUY IN
As a class complete the Bergener then:
EMOTM for 6 minutes
As a class complete the Bergener then:
EMOTM for 6 minutes
1 Snatch drill* + 1 Hang Snatch (2" above knee)
@ 60% 1RM
*your drill will be assigned by your coach
SKILL
@ 60% 1RM
*your drill will be assigned by your coach
SKILL
Hang Snatch
3 x 3 @ 45/35
WOD
3 RFT:
7 Hang Snatch 95/65
14 Pull Ups
21 HRPU
3 RFT:
7 Hang Snatch 95/65
14 Pull Ups
21 HRPU
CASH OUT
Pistol progressions
*your coach will prescribe these for you
MOBILITY
Use Supple Leopard to find proper mobility modalities
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