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Tuesday 140408

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Meet Angela T. She's done CrossFit before in the past but recently started up with us. She's very pleasant to have around and is eager to get stronger. Be sure to introduce yourself when you see her. Glad to have you Angela!


101 & 201

A. 3-stop snatch pull + high hang snatch (DEMO), 10x1, build to heaviest possible

Notes: 1:15 clock. Remember, stop at 1" off floor, below knee, and high-hang. You guys should be getting pretty good at this drill now. Don't shy away from the weights this week. Get after it. And have you considered these straps yet?

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6 min AMRAP @ 90% effort/intensity
200m row
12 KB swings, 24/16kg (101 - Russian, 201 - American)

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rest 3 min

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6 min AMRAP @ 90% effort/intensity
30 double unders
10 DB push press, 101 - 30/20lb per hand; 201 - 40/25lb per hand

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rest 3 min

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6 min AMRAP @ 90% effort/intensity
5 burpees
10 walking lunges, BW only
10 cals AD

Notes: Depending on numbers we'll split into three groups and start in each of the three stations. Remember: 90% effort should represent a fast, BUT SUSTAINABLE pace. This should feel similar to last Tuesday's WOD: lot's of heavy breathing, sweating, blood flow, but not miserable. Understand testing vs. training. This is training.

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