6/12/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Every 2 minutes for 5 rounds:

Snatch drill* + Full Snatch with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

*make sure your hamstrings are loaded when you pause at the knee

SKILL

perform a few KBS
go over hang snatch

WOD

12 min AMRAP
8 Hang Snatch 95/65
12 bar facing burpees
20 KBS 70/53

CASH OUT

Find a 3 RM strict press

MOBILITY

traps and tris