2/7/14 – CrossFit

CrossFit Workout of the Day:

fortius_olympic_weightlifting
REMINDERS:
- USA Weightlifting Level 1 Coaching Certification at CrossFit Fortius February 8-9th, instructed by International Coach David Miller.  The gym will be CLOSED on Saturday and Sunday – but we will be having an Outdoor Workout at La Jolla Shores Park (usual spot) at 11am on Saturday.
- Gymnastics Field Trip at Flip Force this Sunday at 10:30am, only $12.  Talk to Coach Jesse to RSVP.

Skill:
Snatch Press -> Sn PP -> Sn Balance Progression
HSPU Progressions

Strength:
Snatch Balance + OHS – 80%
[50/3+3  60/2+2  70/2+1  75/1+1  80/(1+1)x2]

WOD:
- 5 Minute AMRAP -
5 HSPU
10 GS Box Jumps / Step Ups*

Rest 3 Minutes

- 5 Minute AMRAP -
3 Muscle Ups
12 Alternating Leg Pistols

*Alternate between the two movements each round

O/R: Plate Presses, Step Ups, Dips off Box, Air Squats
Beg: Box HSPU, 20/16″, 12 HR Pushups, Asst. Pistols
Int: 24/20″, 9 Ring Dips
Adv: 15 HSPU/15 Box Jumps 24/20″

Posted in CrossFit WOD