Announcements
Olga James just had a baby. If you are interested in making a meal for the family so Olga can focus on her new baby, sign up here. Only request is no pasta.
http://www.TakeThemAMeal.com/meals.php?t=BANN6199
First City CrossFit – CrossFit
Weightlifting
3 Stop SGDL + 1 Snatch (5 x 1 @ 70-75%)
2 second pause at below the knee, above the knee and power position then complete one snatch.
OT 2 min x 10 Minutes
(5 rounds)
1 x 3 Stop Snatch Grip Deadlift
+
1 Snatch @ 70-75%
Pause for 2 seconds at each position
Below the knee, Above the knee, Hip/Power position. Reset then complete 1 snatch
Metcon
Metcon (Time)
For Total Time
500m row
rest 60 seconds
50 Box Jump
rest 60 seconds
50 Abmat Sit Ups
rest 60 seconds
50 KB Swings
rest 60 seconds
50 KB SDHP
rest 60 seconds
100 Double Unders
RX – 24/20, 53/35, 53/35