10/14/14 – Deep Stretch Yoga Tuesdays

STRENGTH

Touch and Go Hang Power Snatch, 7×2.2, rest :30/3:00

METCON

2 Rounds for Time

30 HPS (135/95)

50 Wall Ball (20/14)

RANT

Reminder that we have a Deep Stretch Yoga class every Tuesday at 6:30pm.  Why should you be showing up to this class?  Read this, let it marinate, and show up to class tomorrow.

CrossFit Performance

STRENGTH

Touch and Go Hang Power Snatch, 7×2.2, rest :30/3:00

warmup/skill review will include pauses at postion 2 (below knee) to ensure proper positioning

METCON

2 Rounds for Time

30 HPS (135/95)

50 Wall Ball (20/14)

the load used (if you cannot perform Rx) should be 85-95% of A. This piece should be looked at as a “heavy metcon”. The snatches will turn into singles for some, which is OK if you are technically sound

CrossFit Fundamentals

SKILL/STRENGTH

Back Squat@22×1, 7 reps EMOM for 10 minutes

goal is not load, but mechanics. note: all athletes should finish exactly at :42 if following tempo

METCON

3 Rounds for Time

800m Run

30 Ring Rows

Ring rows should be difficult.  No more than 8 per set