ANNOUNCEMENTS
Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
General movement warm up (pass through, air squats, good mornings, etc)
then:
5 min AMRAP
8 High Hang Muscle Snatch 45/35
10 Jumping Air Squats
8 High Hang Muscle Snatch 45/35
10 Jumping Air Squats
BUY IN
6 min emotm
5 reps - hang snatch "tng"
start @ 75/45# (open standard weights) and work up
SKILL
don't hesitate, as soon as bar hits your legs - throw it back up
WOD
5 rft:
10 hang power snatch 75/45
20 wallballs 20/14
time cap 15 min
CR10 Comp Team Scales:
95/65# snatch
CASH OUT
weighted plank
3 x 1 min
rest 30 seconds
weighted plank
3 x 1 min
rest 30 seconds
MOBILITY
sleeper stretch
RESULTS
RESULTS
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