This week we will have some pretty balanced WODs but we will be front loading our WODs with accessory snatch work to end our week with a 1RM Snatch. This work mixed with our strength work we have had from last two weeks should make most of us hit a new hi, a new PR on our Snatch!
You will see one WOD that may look familiar from 2014 CrossFit Open and we will be debuting some knew things you can do with mobility; specifically, with sliding surfaces on the ankles and mobility with the hip socket and joint.
Fight Tonight CrossFit is becoming very large and is still growing. We will be having more coaches soon to help with this increase in athletes and possible new class times. So congratulations! You pushed this program out to the community. Friends of friends of friends are coming and staying. You are effecting change, real change, to people and their futures. I am trying my best to not be melodramatic but looks like I may be failing. Thanks for all you do and the community you are making!
Jared – FTCF
A. Progressive Model Strict Pullups
-At this time you should have memorized what level you are with the progressive pullup model!
B. Hang Snatch Pulls @ 110%+ of your Snatch Weight (You can bring straps if you have them)
This is a very technical movement but we will work through what we can. Do your best at doing this movement and you will find it easier the next time you do it. The snatch pull requires a solid core, explosive hips and a healthy shrug.
60 Calorie Row
40 Wall Balls
30 Power Cleans 135/95
20 Ring Muscle Ups
14 Minute CAP
Calve, Ankle, Achilles work w/band and lacrosse ball