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
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
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