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ANNOUNCEMENT
Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point for setting and achieving goals going into the next year. The cost will be $20 and will include a month of access to Intermediate level CrossFit program tracking. Sign up on the sheet at the front of the gym above the check-in tablets if you are interested in attending, and fill out the questionnaire when you get a chance!
Questionnaire: https://goo.gl/jkeiQB[/text-with-icon][vc_column_text]
Skill
5 rounds of
30 seconds of wall ball shots
90 seconds rest
30 seconds of alternating dumbbell snatch
90 seconds rest
For today’s skill work we face another round of intensity training! There is no prescribed weight for either of the pieces so you have a couple of choices. Either use the weight you normally would for a metcon but attempt to perform perfect unbroken repetitions in each of the thirty second pieces. That will mean about fifteen repetitions of both movements depending on your dimensions and overall speed of movement during the snatches. The other option is to test a heavier weight than you normally would. Keep your reps fluid and mechanics precise even under fatigue.
WOD
for time
21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″
Workout notes
We’re pairing today’s long duration skill work with what should be a quick burner of a metcon. If you can perform the kettlebell swings unbroken the tough part will be repping out fast box jumps. Try resting on top of the box as you prepare for your next rep rather than stepping down and adding extra rest to your pace.[/vc_column_text][/vc_column][/vc_row]