Announcement: Reminder that there are no scheduled classes due to summer detail schedules. Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to get in touch with other CrossFitters to workout together.
Strength Work: Power Snatch: 5-5-5-3-3-3
Start with an empty bar or very light weight to warm-up and practice form/technique. Slowly start adding weight to eventually find your max weight for 3 repetitions. Once you get to a weight where a set of 5 is challenging for you, count that as set #1.
WOD: 3 Rounds for Time of:
- 10 Renegade Rows with Push-Up (35#/20#)
***3 count: Push-Up/Row Left Arm with DB/Row Right Arm with DB
http://www.youtube.com/watch?v=tL4Ygzz20gk
- 15 Kettlebell Swings (53#/35#)
- Run 400m
Recommended Warm-Up:
3 Rounds of:
- 3 repetitions of the Bear Complex Sequence with a PVC pipe or empty bar (very light weight)
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press (from the back squat rack position)
- 20 Walking Lunges
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