Skill: Snatch 5-5-5-3-3 We will be using light weights (40-50%) and concentrating on form. If you are new or less experienced with the movement you will be working on the hang snatch and if you are comfortable with the movement you should be working on the full movement including the squat.
wod: 3 rounds for time
12 back squats 70% 1RM
21 double unders
12 push-ups (releases)
21 sit-ups (abmat)
Lin,
Can you send me my time for Daniel I forgot to write it down the old shoulders are killing me
wod: 3 rounds for time
12 back squats 275#
21 double unders
12 push-ups (releases)
21 sit-ups (Towel)
10:12
The squats jacked up my first few double unders on every set, but other than that it was pretty smooth sailing
Hey CFC! Thanks for the warm welcome tonight.
WOD @165# as rx
forgot my time, 8 or 9 something?
Had a lot of fun visiting. Great box, great people. It’s funny, no matter what CF box you’re in, it always feels like home.
Anytime any of you are in NYC, please stop by.
Keep up the good work CFC!
I appreciate it and it was a lot of fun! Your time was 9:27! We were just having the same conversation about CrossFit gyms and the communities the other day. Pretty satisfying to know you can go anywhere and everyone is welcoming and on the same page with fitness!!!