New Years Schedule, Goals, Strength Training
Our schedule this week is as follows:
Monday December 29, business as usual
Tuesday December 30, business as usual
Wednesday December 31, 9AM group class, 9-11AM Open Gym
Thursday January 1, 2015, CLOSED!
Friday January 2, business as usual
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It’s time to start planning for those 2015 goals. We know there are many parts of life, and success requires that we plan in all areas. But what are your movement and CrossFit goals? Do they fit the following criterion? It’s only when we are specific that we achieve success, so get on with the planning!
-Beth
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Monday’s WOD
Hang Snatch from Position 1
4×2
Start at 70% of 1RM Snatch. Level load across all sets. Target #5 increase per week.
Back Squat
1×1 at 90% of 1RM
1 AMRAP Drop Set at 35-45# down
Target 7.5-15# increase per week.
WOD
5 rounds for time
8 Dumbbell Split Squat (50/30) 8/leg
8 Push ups
8 Box Jumps
Dumbbell Split Squat
Points of Performance:
-Rear leg elevated
-Keep chest up
-Don’t let front knee pass toe
Don’t be wobbly like guy in video!
2014 12 28