Monday, Oct. 5 CrossFit Workout of the Day
Saturday 8am crew giving Patty and David Brewton a solid sending off….enjoy Geneva and we will see you in 6 short months!
Mobility tip: Below is an informative article from Breaking Muscle that provides tips on training the snatch from some of the most highly regarded strength coaches in the country; additional cameos from Kelly Starrett reviewing torque, hips & shoulder mobility:
http://breakingmuscle.com/
Warmup:
3rds NFT
5 muscle snatch
5 OHS
5 hip snatch
5 drop snatchStrenth:
Snatch
Fitness and Performance:
2 snatch pulls (pausing at the hang and hip) + hip snatch
3rds NFT
5 muscle snatch
5 OHS
5 hip snatch
5 drop snatchStrenth:
Snatch
Fitness and Performance:
2 snatch pulls (pausing at the hang and hip) + hip snatch
Conditioning
Performance:
5 rounds, each for time
10 back squats (155/105)
10 push jerks (155/105)
2 minutes rest between rounds
Fitness:
5 rounds, each for time
30 air squats
10 push presses
2 minutes rest between rounds
2015 10 04