April 30, 2014

Warm Up:

 

Fish game on rower. Winner doesn't have to do 20 burpees. If you don't win, well, you have to do 20 burpees.

 

Skill:

 

Snatch technique:

 

1 power snatch+1 squat snatch+1 oh squat

 

Agility:

 

Dot drill 5 mins

 

WOD:

 

Light Isabel

 

30 snatch reps for time 75/55

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

March 26, 2014

Mobility:

 

10 minutes

 

Skill:

 

3 rounds

 

2 mins on 1 off

 

Double unders

 

Strength:

 

5 RM power snatch touch and go

 

WOD:

 

1 min max burpees

Rest 30 secs

1 min max air squats

Rest 30 seconds

1 min max touches 6 inches above reach

Rest 30 seconds

1 min max single jump rope

Fall to floor

...

March 1, 2014

2014 CrossFit Open!!

 

Today marks day one of the CrossFit open! Regular Friday schedule but special 6:30 pm workout, "Friday Night Under the Lights." Summa coaches will complete the workout surrounded by other CrossFit Summa competitors, judges and supporters.

...

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