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Thursday, 2-19-2015

18
Feb

Thursday, 2-19-2015

 
Only one more week til the Open starts…
 
And if you want one of these bad boys then you’re gonna have to get registered….
 
Available in Men’s, Women’s, Beast Mode and Open-First-Timer sizes…
 
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Oh, and they’re pretty awesome if you haven’t noticed (Props Joe!!)….
 
Soooo get signed up….if I haven’t said that yet =)
 
Games.CrossFit.com
 
 
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 Workout of the Day
Similar to the Clean & Jerk EMOM from LAST WEEK WEDNESDAY that everyone loved SO much =)
Snatch EMOM for 15min.  Below is the sequence to follow. Begin at 55% of 1RM and work up to 95% of 1RM.  Increase weight at each 5-4-3-2-1 segment:
 
Min 0 – 5 reps @ 55%
Min 1 – 5 reps
Min 2 – 5 rpes
Min 3 – 4 reps @ 65%
Min 4 – 4 reps
Min 5 – 4 reps
Min 6 – 3 reps @ 75%
Min 7 – 3 reps
Min 8 – 3 reps
Min 9 – 2 reps @ 85%
Min 10 – 2 reps
Min 11 – 2 reps
Min 12 – 1 rep  @ up to 95% of 1RM here
Min 13 – 1 rep
Min 14 – 1 rep 
 
 
*These should be Full or Squat Snatches.  Adjust to a Power Snatch if your full lift is not yet developed.

then,

 
Five Rounds For Time:
30 Double Unders
5 Strict Handstand Push-ups
 
Post your scores to the Whiteboard.
 
 
 
 

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