Monday June 24 (Week 4)

AM Session

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

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Tough part:3 rounds for time:
15 deadlift 225/125 15 back squat 225/125 (from floor)

225 and 125 are going to be very difficult for all of those involved. Since we are going to have so many people we are going to have to set some people up in either the rack area or the weird side area...

Starting off was a little rough. Couldn't get the music to play, got there a little late, was tired from the weekend. However, the workout itself was pretty good. We had 6 people show up which was an all time high for us. I wanted to take a picture but everyone was pretty cashed and sweaty by the end. It was a rough one. We worked on the snatch for about 5 minutes with the PVC. It's a weird move. We really need to work harder on the chest ups, hips open, and hips close thing. its a pretty important move in all sports, not just crossfit.
As you can see I only used 195 in the squats. RX was 225 but there was no way after those front squats that i would have been able to do that. Also, abs on means turn your abdominal muscles on... not do work Abbi (Stanich needed that cleared up). We may run tomorrow or i may find something else to do. Either way get here on time and be ready to go by 6:30. See everyone tomorrow.   

PM Session 

Play ball... or sit by the pool. Which ever seems more beneficial at the time. You should probably eat a lot as well.