5×3 High hang snatch
4 rounds for total reps:
1 min max reps rope climbs
1 min max reps hand release pushups or handstand pushups (4″/2″ defecit)
1 min max reps goblet squat (53/35)or weighted pistols (40/20)
Ask coach: For the snatches the goal is to work on pulling yourself under the bar fast. Like the cleans today the bar should not run down your leg, it should stay in the hip pocket and your torso should stay as vertical as possible. For part 2 if you can do pistols or handstand pushups choose that option. If hspus and pistols elude you than choose the pushups or goblet squats
Brian is selling 2 tickets to the games if anyone is interested! Please let me know ASAP
Order your t-shirt and get your money in by Saturday. We are putting orders in this weekend!
Might have posted this before but oh well. Dont be a CrossFit A@#hole
First CrossFit workout, mine was filthy 50, took 30 something minutes in a basketball court. 10# ball, box jumps on a aerobics step a foot or so high, no idea how to do knees to elbows or jumping pullups, Mario push press’ all over the place and my first exposure to burpees…….hooked from day1! Whats your first workout story? If you get a chance ask Tom how he liked his first workout….