Skills: Snatch Push Press to OHS 20 total reps working up to moderate weight.
* Skin the cats 15 total reps working on slow control
Strength: Snatch Grip Dead Lift 3x85% 3x95% 2x3x105% max snatch
then Snatch Grip Push Press 3x4 HEAVY!
* Ring Pull Ups 5,5,4,3,2 Add weight as needed.
* 3xMax rep ring rows
WOD: OCT WOD#1
1-3-5-7-9 Muscle Ups Squat Clean to Overhead (225-205-185-155-135#) Athlete must change out their own weight between sets. We will scale weights and movements accordingly, but not easily. * 1000m Row, 30 HSPU, 30 Ring Dip, 1000m Row This Thursday night starts the first of 6:30 Olympic Lifting. Please bring cash or check made out to Crossfit Counter Culture for $60 by Thursday. You can also pay with a credit card if we can find Brian to do it. * Denotes workouts for those who have broken feet. |
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