Friday 9/5/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
3 sets of
10 Pass Throughs
10 Dislocates
10 OHS
Dynamic stretches
Strength/Skill
Snatch Complex
5 Sets in 10 Mins
Perform the complex every other min
1 Power Snatch
1 Hang Snatch
1 Snatch Balance
Novice, practice the movements
Experienced stay light and work on speed and technique
Training
30 wall ball buy in (20/14)
Then
3 RFT
10 OHS (95/65)
200 Meter run
2014 09 04
Thanks Coach – great moring for snatch skill work;
MetCon – 6:54 Rx
SO proud of your squats (in general) OH positioning today. Keep it up!!
Excellent morning of snatch coaching by Nicole…still working for that lift to ‘come around’ for me
Metcon – 6:21 RX
Fun workout – Thanks Nicole
Metcon: 7:15RX
1Rep needs a weekend of rest to prepare for 20RepMax Monday
Love the shoulder stretches and the bonus partnering stretch via Coach Clair at CC.. WOD: 10:44 @20. Running on 11th Ave is…well it’s running and I’m not getting any faster. But who cares…it’s Wine Friday!
KAZ!!! You’re back! How’s west side living? Hope to see you back at the East side soon!! xo
Be back on UES end of October! Can’t wait. Until then CC EVF has been great. Until the fall, Nicole! xx