Monday 10, August 2015

Warm up:

400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates

Skill:

This week skill will do its best to be a movement to compliment our strength for the day as well as hone some skills we need to get working on again.
Look for notes and clues on the board as well as your coach to see what you need to be working on with theses movements

Pistol squats
3x20 each side
*box, bench, plates - focus on engaging your hamstrings and butt to get up off what you have settled on
*band users, settle in the hole, engage and get up

Strength:

New 8 week cycle starts today, we will max with CrossFit Total in 4 weeks, but it will be one day and if you miss it, then look forward to the end of our cycle

Back squats
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU FOUND 2 weeks ago on the 27th of July

Metcon:

I sadly missed the note on the board in green pen from Jason Lee that his birthday was the 30th of July, SOOOOOOOO here is his birthday WOD - few days late, I am so sorry Jason!

7 min AMRAP
30 burpees
82 air squats

Rest 2 minutes

33 hang cleans 60/40kg