Saturday, January 2, 2016

1
Jan

Saturday, January 2, 2016

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Time to bring in those friends of yours that are always talking about “trying CrossFit”! Chances are, they made a resolution. If it has anything to do with their health, walk them into our Disneyland. Cheers, Friends! -Coach Sav

Saturday

WU:

      5 wall sprints

       10 samson lunge

       10 Hang Power Cleans (BB)
       10 Second Handstand Hold

       5 pistols

Skill:

    3 RNFT:

      20 Sec.(or accumulation) L-Sit Hold

      20 Hip-Extensions w/ 2 second pause at top

* scale- hanging from bar, bending at the knees

Strength:

  Hang Power Clean

        In 10 mins, work up to 70% of 1 RM Clean and do. no. more.

WOD:

        5 RFT:

        25 Shoulder Touches

        10 Pistols (total)

        5 Hang Power Cleans (70% of 1RM Clean)

* shoulder tap scale- Handlifts, 25 second HS Hold