Thursday April 20, 2017


“Every battle is won before it is fought” – Sun Tzu

*Festivus Peeps* – Today is your rest today. Use today to mentally prepare. Think about the weights you will hit for your cleans. How you will attack workout 2 and 3. Think about your warm up, recovery post WOD and food in between workouts. Focus on the variables you can control so you’re as prepared as you can be for Saturday. Friday will be a light movement day and Saturday you will be competing. Let’s do this!

*The 2017 CrossFit Masters Qualifier begins Thursday night! We are proud to have 2 athletes competing this Friday, Saturday, Sunday and Monday. Be sure to wish Cristy and CJ luck when you see them around the gym this weekend!

A. 5×2 Snatches + OHS @70-80%

1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 S2OH)
3 Rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)

35-25-15-10 GHDSU and Back Extensions (Not For Time)

Technique Primer: Muscle Snatch + Snatch Balance – 3 x (3+3) (light)

  1. Power Snatch – 5×3@70%
  2. Push Jerk – 5×3@70%
  3. Snatch Push Press + OHS – 4 x (5+1) @70% of OHS or Snatch
  4. Back Squat Jump – 5×3@20% (% of back squat)