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
Shoulder to Overhead:
3 sets x MAX reps
KB Swings (Fitness: 53/35) (Performance: 70/53)
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.
Supplemental Performance Training:
5 sets of Snatch Complex:
A set consist of:
High Hang Snatch
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.