Monday – 120913
(Welcome Tom to Overdrive! He joins us from Ontario with over 4 years of Crossfitting experience!)
**Christmas Party reminder : Please make sure to submit your dinner orders to the Facebook page OR email them to [email protected] ASAP! We need to get this to the restaurant so they can get organized for the night. Again, we are assuming that everyone who confirmed “going” on FB is going. Also, if you are planning on playing “Secret Santa” gift exchange, the gift limit is $15. Make sure your gift is unisex, and wrapped. Should be lots of fun! 🙂 M
Skills Practice/SWOD : OHS
EMOM, each 2 min, for 12 minutes(6 sets), perform 3 OHS at 75% of 1RM snatch. Take all loads off the ground, no racks(Yes, the 1st rep is a full snatch).
*Coaches, allow 5-10 minutes for warming up to the weight(snatch balance, snatch pulls, etc.)
BC Skills : TGU
EMOM, each 2 min, 1 TGU per side.
WOD : 10 min AMRAP of
60 Bar-facing burpees
*Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
10 Muscle-Ups(Scale : C2B Pull-Ups)
*The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.
BC WOD : 10 min AMRAP of
60 Burpees onto plate(Hips must be open at the top of the jump onto plate)
30 OH Lunges(45/25)