December 12, 2013

CHRISTMAS PARTY COUNTDOWN: 3 DAYS

CrossFit RXD Hats:  NOW AVAILABLE

We just got in our first order of RXD hats.  These are high quality FlexFit brand hats in four different styles.  Price: $20

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STRENGTH:

Shoulder to Overhead:

3 sets x MAX reps

Fitness: 155/105

Performance: 185/125

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WOD:

For time:

1000m Row

21-15-9

KB Swings (Fitness: 53/35) (Performance: 70/53)

Burpees

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WOD Tips: Pick a strong pace on your rower, 90% effort.  Don’t pick-up the KB until you know you can get all reps unbroken.  Burpees should be done at a constant pace.  That doesn’t mean fast, just constant.  We should try not to rest between burpees.  I always suggest resting during the transitions between movements.

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Supplemental Performance Training:

5 sets of Snatch Complex:

A set consist of:

High Hang Snatch

Hang Snatch

Full Snatch

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All snatches are full squat.  Work up to a heavy, but keep it clean.  This is about technique.  It’s a complex, so touch and go between the three movements.