Home of CrossFit Sanctify!
0 Comments

Friday 150327

IMG_5871
Hannah S., a good friend of David McKenzie, is just getting started with Sanctify. As a former college volleyball player she's got a bit of training experience and is quickly picking up a lot of the CrossFit skills. Be sure to introduce yourself if you see her in class. We're glad to have you Hannah!
Sanctifiers: Remember that on Saturday, after we put a wrap on the Open and 15.5, stick around afterward for a brunch right here at the gym.

Paul is gonna have scrambled eggs and hash browns and you're more than welcome to bring a brunch food of your choosing to share as well (paleo or otherwise...I've heard of lots of "otherwise" that'll be there, haha).

And if you're bringing friends or family members to watch or participate in 15.5 with you, they're more than welcome to stick around as well.

I don't want to be over-dramatic here, but from some of the murmurings I've heard around the gym, I think this brunch has the potential to be pretty epic. Don't miss it!
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. 3-position snatch (high-hang, above knee, 2" off floor), 6 sets, heavy but PERFECT, 2:00 clock
+
1 min row @high aerobic effort
1 min box jump step downs
1 min rest
x5 sets
5 min rest after last set
+
1 min row for meters, all out

Performance

A. 3-position snatch (floor, above knee, high-hang), 6 sets, build to AHAP, 2:00 clock
+
1 min row @high aerobic effort
1 min box jump step downs
1 min rest
x5 sets
5 min rest after last set
+
1 min row for meters, all out

Comments

0 Comments