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July’s CFE for 7/16/2016

We will have yoga this morning at 8:00am.  Make sure you come stretch out those sore muscles, learn more body awareness, and improve your H’OM.  9:30am will be our CrossFit Competition class.  Today’s Competition WOD, if challenged, will test your mental fortitude.  At 11am, the CFE will reprogram the second pull of the Snatch and prepare everyone to retest their 1 rep max weight snatch.  Will you achieve the July goal today?

8:00am – Yoga

9:30am – CrossFit Competition Class

100 Rounds for Time:
1 Handstand Pushup
2 Squat Cleans (135/95)
3 Burpees

Or . . .

WOD #1:
Overhead Squats
5, 5, 5, 5, 5

WOD #2:
20 Rounds for Time:
1 Handstand Pushup
2 Squat Cleans (135/95)
3 Burpees

WOD #3:
AMRAP 20 Min:
Row 300m
20 Deadlifts (135/95)
10 Push Press (135/95)

11:00am – Continuing Fitness Education

Reestablish the second pull of the Snatch

Max Effort Snatch (any kind)
1, 1, 1, 1, 1, 1, 1

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