Tuesday 9-8-15

September has officially started with a bang!  Those of you who made it out yesterday for the Hotshots 19 all know what we mean!  Man that was tough. We also hope everyone enjoyed their weekend and have a safe one as well.

Now, for those who don’t know, this month marks our 3 year anniversary for our affiliation with CrossFit. Although we have been doing classes since 2011, we didn’t affiliate until the following year. So, we are going to be doing a big celebration at the beginning of October. October 3rd to be exact.  Be looking for that event on Facebook and we’ll also share it in our posts.

Finally, we have a new month which means we have a new Member of the Month. Be looking for that tomorrow!

Now for today:

Competition Tuesday
Swink Fundamentals & Performance
-Shoulder Strength
-Ankle Mobility

Skill:
-Double Unders

3×5:00 Rounds with 2:00 Rest
Get as far as possible of the following:
-500m Row
-30 WallBalls
-10 Box Jumps
-50 Double Unders
-30 Pushups
-10 Box Jumps

Pullup Strength:
3 Sets of:
-Max Chinups
Rest 10 sec
-Max Chinup hold

Swink Barbell
Technique:
-Press in Snatch – 5, 4, 3 (ascending weights)

Snatch
-70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1

Clean & Jerk
-70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1)

Back Squat
-70%x3x3

image

Jordan just getting over obstacles!

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