Home of CrossFit Sanctify!

Monday 150413

Al with one of the best game-faces I've seen in a while.
A couple of schedule reminders for this week in light of the Festivus Games on Saturday:
  • On Thursday we'll post the strength work (DL and FS) that would've been scheduled for Saturday so you can do that during Thursday's open gym if you'd like
  • On Friday, the PM classes have been cancelled but an 11AM class has been added
  • After the 11AM class on Friday, we'll be getting the gym ready for the Festivus Games - if you're available to help on Friday afternoon, stop on by, we'd appreciate it!
  • If you're a volunteer, we'll be having a volunteer's meeting at 6PM on Friday, please make it if you can

SWU C - 3 rounds not for time (10 min cap)

Bent or straight arm hang from rings w/false grip & hold hollow position (DEMO), 15 sec
Arch to hollow medball toss w/partner (DEMO), 8-10 reps
Hockey Skaters (DEMO), 8-15 each

Fitness (wk 2 of 4)

A. High-hang snatch, 8x2; slightly heavier than last week but still speed/technique focus, 1:30 clock
10 rounds for time:
2 wall walks
5 power snatch, 95/65 or 75/55

- keep wall walks as rigid as possible: feet together, minimal rocking back and forth as walking up wall
- 15 min cut-off

Performance (wk 2 of 4)

A. High-hang snatch, 8x2 @80% of 1RM snatch; 1:30 clock

For time:
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Power snatch, 95/65

- 10 HSPU, 1 PS, 9 HSPU, 2 PS, 8 HSPU, 3 PS, etc.
- 15 min cut-off