WOD Blog
 | Wed, Jan 3 2018 |  |
| METCON 1/3/18 | SKILL WORK 1/3/18 | WARM UP 1/3/18 | Other Results |
METCON 1/3/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
12-Bar Facing Burpee
12-Power Snatch (95#/65#)
GOAL: 135 reps+
Rx+: Sub BBJO 24''/20'' 55#/35# DB Snatch Performing 15 reps of each.
Rx: As written
Rx2: Hang Powersnatch 75#/55#
Rx3: DB Snatch 35#/20# and regular burpees
| 1st | 157 Rx+ | Melissa D Wed, Jan 3, 2018 | | 2nd | 155 Rx+ | Taeja Wed, Jan 3, 2018 | | 3rd | 127 Rx+ | Saori Wed, Jan 3, 2018 | | 1st | 107 Rx+ | Deven D Wed, Jan 3, 2018 | | 2nd | 101 Rx+ | Eric P Wed, Jan 3, 2018 | | 3rd | 108 Rx | Scott Chr Wed, Jan 3, 2018 |
| Megan A | 83 Rx2 | | | Scott Chr | 108 Rx | | | Derek A | 114 Rx2 | | | Miranda | 108 Rx+ | | | Brenda L | 123 Rx3 | | | Vince | 113 Rx2 | | | Eric P | 101 Rx+ | | | Zach Sk | 97 Rx2 | | | Melissa D | 157 Rx+ | | | Keith C | 132 Rx3 | | | Katriel-Maria | 112 Rx | happy 7 year crossfit anniversary to meeeeeeeeee | | Scott B | 72 Rx | | | Kou | 96 Rx2 | 35 lbs snatch | | Deven D | 107 Rx+ | | | Taeja | 155 Rx+ | 5 rounds plus 5 BBO. | | Saori | 127 Rx+ | |
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SKILL WORK 1/3/18
(Reps, Rx+, Rx2, Rx3)
On the mins 5 rounds
Min 1: Strict Pull Ups-10 reps
Min 2: Strict Dips (in Hollow position-10 reps
Min 3&4: Do 1-2 Strict Ring Muscle Ups then 1-2 kipping and REST
More advanced athletes add weight with DB between legs for PU and Dip.
Beginners use band assisted and or further scaled option and Jumping BMU or Jump to Strict Pull Ups and Jump to Support Ring Dip hold at top.
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WARM UP 1/3/18
(Check In)
FOAM ROLL-Delts,Traps,Lats glutes and hamstrings plus modified hurdlers stretch for low back 1 min per leg
GROUP WARM UP
In groups of 7-8
Min 1: D-ball over shoulder or Light DB Snatch
Min 2: Scap Jack protocol 7 reps of 1st 3 each
Min 3: Hanging Hollow Rocks or Scap Pulls-30 secs
Min 4: Burpee 2 for 1's w Jumping Jacks-5 reps
Min 5: Hollow body hold/Hip Bridge-30 secs each
Min 6: Band Pull Aparts and Presses-15 each
Min 7: Close Grip Push Up-5 reps Push UP Plank-30 secs
Min 8: PVC Pass Throughs-10-15 reps
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins R/L
Wall Stretch for SI Joint-1 mins R/L
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