Thursday, October 30, 2014

Thursday 30, October 2014

REMINDER - wear your COSTUMES tomorrow!!!

Reminder - NO CLASS this weekend - CF Olympic Lifting Trainer course held at BattleBorn CrossFit



Skill: Last day before the last day we finish our month long progression of Hand Stand Push Ups

How do you feel it worked for you?

Strength:

Beginner:

Snatch technique primer

Snatch balance 5x3

Snatch 15x1 - work on catching every rep in the hole

Intermediate:

Snatch balance 5x3

Snatch - catch every rep in the hole 4x3

All:

Back squats 3x6 - lighter than Monday

Day 4 of our Burpee Challenge

Metcon:

12 min AMRAP
10 burpee box jumps
10 front squats 50/30kg

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