Wednesday 5-24-17

WOD

OPEN-PERFORMANCE-FITNESS
21 – 15 – 9
Row for Calories
Kettlebell Swings (53/35)
21 – 15 – 9:
Goblet Squats
Burpees
21 – 15 – 9:
Medball Squat Cleans (20/16)
200 Meter Run

For Time

With the clean and jerk and snatch being the toughest learning challenges in the weight room, many programs avoid these because of their technicality. In CrossFit, everyone learns these movements because of how well they develop strength, power, speed, flexibility, coordination, balance, agility, and accuracy.
Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.” This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly.

Scheduling announcements:

Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!

Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.