CrossFit 101 starts tonight at 6:30pm. Show up around 6pm to sign the waiver and take care of the $100 class fee.
Back Squat 1 Rep Max - This day will complete our 12-week cycle of the Smolov Squats. We look to see some great gains for our members as they re-test their 1RM! 5th WOD of the WV CrossFit Championship 100 Double Unders 15 Toes to bar 15 Hang Power snatch 75/55 50 Double Unders 20 Toes to Bar 20 Hang Power snatch 75/55 25 Double Unders 25 Toes to Bar 25 Hang Power snatch 75/55 -Open and masters perform same WOD -15 minute time cap -1 second penalty for every rep not completed -Toes To Bar -Athlete's feet must make contact with the bar at the same time -Any part of the foot is legal (top, bottom, toes) -heels must be behind body at the bottom of the movement (no jumping) -Hang Power Snatch -Athlete must Deadlift from the ground and then snatch from hang position -Bar overhead with feet together and head through window -Press out eye level or above is legal. No clean and jerks -As always, must have a judge -Results deadline will be Wednesday at 8pm
0 Comments
Leave a Reply. |
Archives
March 2015
Categories |