Strength:
Snatch:
8 x 1 Focus on accuracy (start at 80% but do not exceed 88%)
Conditioning:
3 Rounds for quality
200 m Farmers Carry (100L/100R)
20 Russian Twists w/KB
18/15 Assault Bike Cals
1:00 High Plank
(Not for time)
Strength:
Snatch:
8 x 1 Focus on accuracy (start at 80% but do not exceed 88%)
Conditioning:
3 Rounds for quality
200 m Farmers Carry (100L/100R)
20 Russian Twists w/KB
18/15 Assault Bike Cals
1:00 High Plank
(Not for time)
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
=====================================
Pull Up:
5 Max Effot Sets of:
Strict Pull Ups/Chin ups/Ring Rows
*Perform a 200m Jog after each set
*Rest 1:00 between Sets
*Total reps
21-15-9
Thrusters 115/80, Fx: 95/65
Toes to Bar
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
=====================================
AMRAP 18 (Alternating between each movement. If you break up the reps on a movement, your partner must do 2 burpees):
25 KBS 32/24 Fx: 24/16
20/17 Cal Row
15 Overhead Squats 115/80 Fx:95/65
10 Hang Power Snatches 115/80 Fx:95/65
5 Bar Facing Burpees
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
=====================================
Strict Press:
4 x 6 (ME: Working Sets start at 65%)
Open WOD 13.2
AMRAP 10:
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Games Standard Box Jumps 24/20
Masters 55+: 95/55, 20″
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
=====================================
Strength/Skill Schedule:
Monday: Power Cleans
Tuesday: Strict Press and Open 13.2
Wednesday: Front Squat
Thursday: Pull-ups
Friday: Snatch
Saturday: Hero WOD “Saman”
Sunday: Bench Press
=================
Power Clean
15:00: Establish a Touch and Go Heavy triple
6 Rounds For Time:
5 Strict C2B Pull ups, Fx: 5 Strict Pull ups
20 Double unders
5 Power Cleans at 75% of triple
Finisher: Accumulate a 7:00 High Plank
