7/11/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

BUY IN

Snatch (if you cannot sqt snatch, please snatch, stand it up, then OHS)
5 sets x 3 reps
between 70-80% 1RM

TNG preferred but not mandatory

SKILL

snatch pull 4 x 4 up to but no more
then snatch weight

WOD

EMOTM for 18 minutes
Minute 1 – 6 Burpee Ring Pull-Ups
Minute 2 – Row 16/12 Calories
Minute 3 – 10 Pike Press

free: 6 burpee box jumps/HRPU
comp: 4 burpee MU/8 Strict HSPU

CASH OUT

3 Sets: False Grip Pull-Up Hangs
(hang at bottom for 10 – 30 seconds)

MOBILITY

shoulders