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WEDNESDAY - DECEMBER 2ND, 2015 5 Rounds of: 30 Wall balls, 20lb/14lb 5 Squat snatch Rest 2 minutes Scaling Options -Beginner- 4 Rounds of: 20 Wall balls, 12lb/10lb 5 Hang squat snatch Rest between 2-5 minutes as needed to keep intensity high The rounds, reps and load are decreased to prevent excess volume in the squat for the beginner, while refining mechanics. Warm-up to a heavy set of five on the snatch without compromising mechanics. Start from above the knee and focus on getting tall before receiving the bar in an overhead squat. Use this weight for the first set in the workout and increase the load only if mechanics can be maintained. -Intermediate- 5 Rounds of: 30 Wall balls, 14lb/12lb 5 Squat snatch Rest 2 minutes The load on the wall ball is decreased to keep the intensity high and encourage each round to be completed in no more than 2 sets. For the squat snatch warm-up to a heavy set of five prior to starting the workout. Use this weight for the first set of five. Increase the weight as mechanics allow or hold that weight for all five sets of five. A good goal is 60%-70% of your 1 RM for the snatch, but don't allow this to limit you increase or decrease as needed per round.
The CrossFit Weightlifting Trainer Course is coming to CrossFit 808 in February 2016 and will be led by the one and only, Coach Mike Burgener! You do not need a Level 1 Cert to attend this course. However, there are limited spaces, so sign-up today. You can register now, by going to this link: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
"She showed up in flashes sometimes—at the gym, or alone in your car, or after a few drinks at a party. People’s eyes lit up and they wanted to see more of your true, beautiful self … but that was so hard, so risky, so dangerous. Easier to be like the others. Easier to fit in, to not get too risky, to stay safe. Life was hard enough."