Great Job everyone on getting through the first full week at CrossFit 217!! Skill: Shoulder Press 3, 3, 3 WOD: 3 Rounds 5 Kettlebell Swings (1.5pd/1pd) 10 DeadLifts (185/135) 25 Double Unders (50 singles)
Now that we have covered all 9 fundamental movements on to some more new movements! Skill: Snatch and Kipping WOD: Death by Burpee Why not? Haven’t done any yet so who’s ready???
Skill: Deadlift, Sumo Deadlift High Pull, The Clean WOD: “One Fight Gone Bad” Wall Ball 20/14 Sumo Deadlift high-pull 2pd/1pd Box Jump 20/12 Push Press 75/45 Row 1 min per movement, 1 round
Skill: Press, Push Press, Push Jerk WOD: “Rowing Nancy” 500 meter row 10 Overhead Squat (95/65)
Skill: Air Squat, Front Squat, Overhead Squat, WOD: 500m row,40 squats, 30 situps, 20 pushups 10 pullups, We are going to cover the 9 fundamental movements of Cross Fit this week. Starting with the Squats!!!