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HOMETOWN HOEDOWN 5 TOMORROW!

The 6:30PM class tonight will be cancelled so we can setup for the party/in-house competition tomorrow!  Events 1 and 2 are posted here.  Briefing and full event details will be announced Saturday morning at 8:15AM.  Please arrive on time at 8AM to review movement standards and warm up for the first event.  We’re so excited to celebrate another year of CrossFit Davis![/text-with-icon][vc_column_text]

Skill

Every 90 seconds for 8 rounds

5 Power snatch

Perform five power snatches every ninety seconds for a total of 8 rounds. You can choose to link your reps together or perform five singles, but make sure you’re able to get all five reps done within each interval leaving yourself at least forty-five seconds to spare.  The weight you choose should be in the light to moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 12 Minutes
20 Walking lunge steps
15 Kettlebell swing 32/24 kg
100M Run

Workout notes

This workout is a time priority triplet with two bodyweight movements and a moderate sized set of kettlebell swings. Starting with a set of lunges will increase the difficulty of the swings so use a weight that you can swing while fatigued. Use the short run as a chance to recover but do your best to keep the intensity high so you can get back to work in the gym![/vc_column_text][/vc_column][/vc_row]