4/22/2015

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

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:

50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Front Squat
5 @ 75%
3 @ 85%
1 @ 95%
AMRAP @ 75%

Rest 3 min btwn sets

SKILL

Practice touch-and-go snatch
5 @ 65/35
5 @ 85/55

WOD

21-15-9
Snatch 95/65
Toes to Bar

CASH OUT

5 minute AMRAP
5 burpees
5 strict ring dips

MOBILITY

Arms