This Saturday will be our next Continuing Fitness Education (“CFE”). This month, we will be practicing our snatches. The CFE will focus on the second pull of the snatch. That is where the bar travels above the knee and connects with the hip. Such a small area of movement, but so much can go wrong that will cause us to miss the lift. After about 30 minutes of snatch practice, we will take our second attempt at increasing our 1 rep max weight snatch to see if we are closer to meeting the July goal.
Today’s WOD is “Kelly.” This CrossFit Lady WOD is a brutal one. It was chosen this month because, while we have been open for 3 years, and some of us have been doing CrossFit for upwards of 6 years, we have never done Kelly.
CrossFit Alloy WOD for 7/13/2016:
EMOM 5 Min:
Jumping Bar Muscle Up Transitions
5, 5, 5, 5, 5
Scale to CTB Pullups, Banded CTB Pullups, Regular Pullups, Banded Pullups, or Ring Rows
5 Rounds for Time:
30 BJ (24/20)
30 Wall Balls (20/14)(10/9)
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7:30pm – Olympic Lifting with Greene Barbell Club