We will be taking up the sign up sheets for hoodies this week. You have the option of buying a navy and dark grey hoodie. The cost is $45.00. Make sure you sign up for your size, color, and pay before this Friday.
We are starting this week off with a Barbell Complex for snatches. The goal today is to feel the straight arm position at the top of the deadlift, dip and drive back to the position during the power snatch and hang squat snatch, and getting used to dropping below the bar during the squat snatch.
CrossFit Alloy WOD for 11/16/2015:
Core:
8 Rounds:
30 Sec Plank Hold
10 Sec Rest
MetCon:
EMOM 11 Min:
Min 1-5 (65, 70, 75, 80, 85% HP Snatch)
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
Min 6: Rest
Min 7: (65, 70, 75, 80, 85% HP Snatch)
Mobility:
Banded Shoulder Stretches on Pullups Rig
Post Weights to Comments
Platinum: As written above.
Steel:
EMOM 11 Min:
Min 1-5 (65, 70, 75, 80, 85% HP Snatch)
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Power Snatch (ride the overhead squat)
Min 6: Rest
Min 7: (65, 70, 75, 80, 85% HP Snatch)
Brass:
EMOM 11 Min:
Min 1-5 (65, 70, 75, 80, 85% HP Snatch)
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Power Snatch
Min 6: Rest
Min 7: (65, 70, 75, 80, 85% HP Snatch)