June 7, 2015

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WOD – June 8, 2015

Coach Mark will be competing in his first USAW sanctioned weightlifting event this Sunday, 6/14 at CrossFit Cheshire, 360 Sandbank Rd, Cheshire.  Come on out and cheer him on!!!

 

We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Review power snatch

then,

2 rounds with an empty barbell or PVC of:

10 muscle snatch

10 OHS

10 hang power snatch

10 power snatch

 

 

Strength:

1 complex (high hang power snatch + hang power snatch from above knee + hang power snatch from below knee)  every 2 minutes x 10 sets

  • increase weight each set as good form allows

 

 

Training:

“Power Amanda”

9-7-5 for time of:

muscle-ups

power snatch (135/95)

(last completed 4/2/15)

Post time to comments!

 

 

**Cash out – run 400m x 2

 

Scaling Options:

muscle-ups

  • scale jumping muscle-ups
  • sub 1 C2B  or 2 jumping C2B pull-ups + 2 ring or box dips for 1 muscle-up

power snatch

  • scale weight to something that is moderately heavy (60% 1RM) but allows good/safe form