CrossFit WOD for 5/4/2015

It is the first full week of May.  The Spring is in full swing and the weather looks like it is finally staying warm.  Looking ahead in the month of May, we have two events to add to our calendars.  First, is Memorial Day on May 25th.  This will be the 3rd year in a row that we will do the hero WOD “MURPH” as a special WOD on Memorial Day.  We will announce the details later this month, but plan on it being something like a 10:00am only WOD that Day.

Second, the Muscle Up for Muscular Dystrophy team competition at CrossFit U-Town is on May 30th.  We have one team already signed up to go.  If you are interested, you need 2 men and 2 women for a team.  If you are free that weekend, please plan to come down and cheer us on.

Finally, today starts the May 2015 CrossFit Fundamentals Program.  If you see a new face, make sure to introduce yourself.

CrossFit Alloy WOD for 5/4/2015:

Skill:
Squat Snatch Progressions:  Getting comfortable pressing under the bar:
4 Sets of 5 reps for quality:
With bar on your back, snatch grip, press below the bar to the bottom of the overhead squat, stand up, lower the bar.
Note:  Be sure to go slow and controlled.  Speed will come later this month.

MetCon:
As Many Rounds as Possible in 20 Minutes:
Run 500m
then for remainder of time:
10 Burpees
10 Box Jumps (24/20)
10 Thrusters (45/35)

Post 500m Time and Rounds to Comments