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Saturday 130706

5
Jul

Saturday 130706

Reminder we will be performing CrossFit Hope for Cures.  8:30 am we will be performing a group warm up and then at 9 will begin the first heats.  This will be similar to the Open set up, where heat times will be posted on the board and athletes sign up for what heat they want to workout in.  Click here to go to CrossFit Hope for Cures and donate!!!

Essentials

Strength/Skill:
Warm up:

  • Group Warm Up

Strength:
Skill:

WOD:
“Hope”

3 Rds of:

  • Burpees
  • 75 pound Power snatch
  • Box jump, 24″ box
  • 75 pound Thruster
  • Chest to bar Pull-ups
  • Rest

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Additional:
10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Group Warm Up

Strength:

Skill:

WOD:
“Hope”

3 Rds of:

  • Burpees
  • 75 pound Power snatch
  • Box jump, 24″ box
  • 75 pound Thruster
  • Chest to bar Pull-ups
  • Rest

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Group Warm Up

Strength:

10 Sets:

  • High Bar Back Squat x 3 @85%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

WOD:
“Hope”

3 Rds of:

  • Burpees
  • 75 pound Power snatch
  • Box jump, 24″ box
  • 75 pound Thruster
  • Chest to bar Pull-ups
  • Rest

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Additional:
  • 10 Minutes mobility

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