Wednesday & Thursday: Feb 11 &12

Wednesday & Thursday: Feb 11 &12

Wednesday & Thursday: Feb 11 &12

This Saturday – 10am – Sweatin’ with your Sweetie Partner WOD!

So if you’ve got someone that does train here…or if they’re just gonna be in town for the day & have never drank this kool-aid…bring em by for a super fun partner/couples WOD!

And if you don’t have anyone we’ll be setting you up with another partner – so everyone’s welcome to play!

-Sure you’ve gotten on a team [hopefully Team Black] got your dope wristband & name is on the Whiteboard…but have you REGISTERED for the 2015 CrossFit Games Open?

If not – do it today! games.crossfit.com/team/7263G #electricnation

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Wednesday’s Training;

Fitness/Performance/Sport

A. Power Snatch;
one rep every minute on the minute for 10 min
building to max
F: Hang Power Snatch x3 reps
P: As x’d
S: As rx’d

B. For time;
800m run
21x Power Snatch
F; KB Swing
P: 95/65
S: 135/95

400m Run
15x Deadlift
F; KB Deadlift
P: 225/155 -255/175
S: 275/185-315/205

200m Run
9x Power Snatch
at same weight as first time

Stagger starts as needed

Max Aerobic Power; 7:30am + 6:30pm

In 30 min complete AMRAP of the following;

Run 200m; rest 1 min
Row 250m; rest 1 min

Yup – that’s it! Nastier than it looks 😉

And coming Thursday; 

Fitness Only; 6:30pm

Pre-Skill; Double Under Instruction

Skill: Hang Power Clean 4×5 for technique

WOD: “Annie”

50-40-30-20-10 reps for time

Double Unders

Sit ups

Scale by taking off the set of 50 or 3-1 single unders

Fitness/Performance/Sport

[note – 4:30pm is Firebreathers & requires a test in]

Ax3-4 sets;

For Skill/Quality

A1. Handstand Hold; rest 30 sec

Fitness; Wall Walks x3-4 reps [or adjust to 30 sec plank hold]

Performance; Handstand Hold; 30 seconds cumulative

Sport; Freestanding Handstand Hold; Accumulate 20-30 seconds

A2. Single Leg Squat; rest 30 sec

F; KB Box Step Up x5 each leg

P; Pistols/Pistol Progressions x5 each leg

S; Weighted Pistols

A3. Turkish Get Ups x2 each arm smooth; rest 30 sec

B. “Annie”
50-40-30-20-10 reps for time
Double Unders
Sit Ups