Wednesday, November 2, 2016

CrossFit Workout - Thursday 11/3/16

Strength and/or Conditioning format continues

We will adhere to strict starting times today, warmups start on the hour and half hour.  If you are early, you will row and stretch until the next group is ready.

Strength:  Squat snatch 3-3-3-3 then 7x1

Warmup:  Row 500 meters then proceed to the WOD floor for skill work
Review snatch positions with the coach using an empty or light bar.

If you are doing the Strength piece, perform sets of 3 reps at increasing weights up to approximately 75-80% of your 1 rep max, as long as you maintain proper form and full depth. Then perform 7 sets of singles(at the same weight) with no more than 60seconds and no less than 45 seconds rest between reps.

Conditioning following strength:  Max rep wall ball shots in 7 minutes, with 3 burpees at the beginning of each minute.  Fast and furious.  Record total reps of wall ball shots.

Conditioning Only:  125 wall ball shots, for time, with 3 burpees at the beginning of each minute. 15 minute mercy time cap.

Cool Down:  Mobility Work - Coaches Choice

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