A. Power Snatch 3-2-1-1-1
B. “Wall Ball Annie”
50 Double Unders/50 Wallball
40 Double Unders/40 Wallball
30 Double Unders/30 Wallball
20 Double Unders/20 Wallball
10 Double Unders/10 Wallball
C. MWOD69 – Triple Extension help / skipping help
1. standing, roll bottom of foot on tennis ball, 30 seconds per side
2. “anterior tib” on knees, sit bum onto feet, roll around on tops of feet with knees in air, 1 minute
3. lunge, back foot pointed and flat, push front knee out, 1 minute per side
TOTAL 4 minutes; Try bouncing again (i.e. skipping); Does it feel different?
Post loads for Power Snatch and time for Wall Ball Annie to comments.
AUGUST THEME = Seattle Skill Levels! Print the chart HERE and decide which level you want to work towards. Work on skill work during your warm-up or post wod.
TODAY: Holiday Monday workout times are 10am (FULL), 11am, 4pm and 5pm. TEENS are at 1pm.
OLY CLUB: We are kicking off Oly Club tonight at 6pm with testing our maxes in Snatch and Clean & Jerk. ANYONE can come, even if you’ve never done your maxes before, and even if you’re new to CrossFit. This is the perfect time to join and learn the form on the oly lifts. After today, Oly Club will be held Mondays, Wednesdays and Thursdays at 7:30pm (or any day at 10:30am during Open Time). If you want to come 1x/week, come Wed or Thurs (they will be the same format). If you want to come 2x/week, come Mon/Wed or Mon/Thurs. Questions? Email Robin at firstname.lastname@example.org.
FOUNDATIONS: There are 3 series of Foundation Classes in August. To sign up, email Mandy at email@example.com. Fall Classes coming soon.