Strength
Front Squat – 20 Min to Find a 1RM, then do 2×5 (heavy as possible)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
4 Power Snatch 165/105lb
6 Push Jerk 165/105lb
8 Front Rack Lunges 165/105lb
WOD Notes: Use same weight for all 3 movements. Should be 75% of 1RM power snatch. Time domain for this WOD is 10-15 minutes. Scaling for RC are 7 strict PU or 4 up/downs.
Announcements
1) “Whole 30 Challenge” – Lets make 2015 an even better year by kicking off the New Years by participating in the “Whole 30” Nutrition Challenge. We will be having a meeting this Saturday at 11:15am (right after the 10am class). The meeting will last 30-45 minutes. If you cannot make the meeting, you will have to get the details from one of the coaches. We had amazing results last year and am looking forward to everyone doing it again this year. The challenge costs $10 – all of this money will go to prizes for the winners. You may also participate for free, but you won’t be eligible for prizes. It will go from Jan 5 – Feb 5. No measurements be taken this year unless you want to do them on your own. The most important ones are waist/hip. There will be a baseline WOD that we will re-test at the end of the challenge. You will be able to see if eating healthy affects your performance in addition to improving your physique.
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.
