[creativ_alertbox icon=”” colour=”red” custom_colour=””]Early Bird Announcement! Starting this week, 5AM Open Gym will now be held every T/Th/F rather than M/W/F. [/creativ_alertbox]

Strength

7 RM Front Squat *

*working from the floor

Our strength workout today comes from the CrossFit team series. Warm up to a strong effort squat clean and practice performing a large set of squats.  Establish your 7RM.  The most efficient method will be to start with squat clean as your first rep but you may also power clean the bar and setup for your set of 7 if you are new the olympic barbell movements.

WOD

In front of a clock set for 8 minutes

1 Minute of Alternating Dumbbell Snatch 45/30 lb
1 Minute of Box Jumps 24/20 ”
2 Minutes of Alternating Dumbbell Snatch 45/30 lb
1 Minute of Box Jumps 24/20 ”
3 Minutes of Alternating Dumbbell Snatch 45/30 lb

Workout notes: Today we have an interval workout where we spend a large amount of time on one movement and you have a total of two minutes with the box jumps.  Box jumps can be cycled faster that dumbbell snatch by the nature of the movement so during that station attempt to increase your speed if possible rather than using that station as a rest period.