4/21/2015

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

Jerk Balance

3 x 10 with empty bar then

EMOTM 5 minutes

1 rep - Split Jerk @ 85%

SKILL

KB Snatch x 10-15 reps

Find the correct form that works for you, work up to weight for WOD

WOD

12 min AMRAP

335m Run (short lap)

14 KB Snatch (53/35)

21 Sit Ups

CASH OUT

Snatch Balance

5 sets x 1 rep

Work AHAP with lowest possible depth

MOBILITY

Hamstrings