Tuesday, May 19, 2015

Wednesday - WOD 115 - Little Tommy

Audge, Sara, and Amy with THE Dave Castro

What a great week so far.
Just a reminder about a few things.
First of all, remember to have fun
CrossFit is one of many types of active FUN that  you can have. Now I know that the idea of "fun" might be different for others, but getting through the pain of a WOD together with people that you admire, is "FUN" for most of us. The struggle is tough, but the reward at the end of a WOD is where the magic is.

So don't take things too serious when we are reminding you of good form or to move faster.
Because what is NOT fun is getting hurt. So keep moving, but remember that we are there to motivate you and make you move more efficiently with safety.

Warm up
Group warm up (coaches choice)
empty bar warm up (snatch grip)
Empty bar thruster Clinic
Empty Bar Snatch Clinic

Snatch (15 mins)
Demonstrate a full snatch with an empty bar
If successful.... move on to lifting with some weight (but must keep the full Snatch)
If not success, coaches will work with you on form before adding weight

Adv. Looking for a 1RM (full Squat)

Metcon (Little Tommy)
15 min Cap
21 Thrusters 115/75
6 Rope climbs 15 Feet (scaling options available)

15 Thrusters
3 Rope Climbs

9 Thrusters
1 Rope climb

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