Parking, Snatches, Doubles, CrossFit & Russian Swings
Thursday there will be road work on Jackson St, and no parking is available prior to 2PM. We have a lot on Iroquois St for your convenience. Our lot is located on the south side of 2001 Iroquois, Carbones Painting warehouse. You will see two signs just like this as indicators. We mowed the weeds especially for you, and please feel free to use the “back door” on the north side of the gym. Please also allow 5 extra minutes tomorrow to get to class as road work always slows things down.
Also on Thursday we are working on Snatches from Position 2. For those of you new to CrossFit and Olympic lifting please come in and work to get comfortable with the positions. For those of you more familiar with this movement please enjoy this article that brings attention to detail from Spencer Arnold:
-Beth
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Thursday’s WOD
Snatch Work:
High Hang Snatch – 2-2-2-2-2
Work from Position 2, catch at the bottom of the squat.
3 rounds for time:
30 double unders
20 KB swings – Xfit Style (53/35)
10 toes to bar
5 power snatches (115/75)
Cash Out:
Sets Kettlebell Swing (Russian),
15 reps | 53/44 lbs Kettlebell Swing (Russian),
10 reps | 70/53 lbs Kettlebell Swing (Russian),
10 reps | 70/53 lbs Kettlebell Swing (Russian),
8 reps | 80/70 lbs Kettlebell Swing (Russian)
Rest 30 seconds between sets
2014 05 28