coach wedding.jpg

Happy Monday!

Congratulations to Coach Joel and Coach Yoonmee on their recent nuptials. We wish you a lifetime of happiness. Remember, those that CrossFit together, stay together!

We are starting the week out with a bang — today’s session includes a technique-oriented, heavy Olympic weightlifting movement in conjunction with a strength-dominant upper body gymnastic movement. Both movements of today’s couplet should challenge you as the stimulus for each component is heavy.

CrossFit:

1-2-3-4-5-6-7-8-9-10

Hang Squat Snatch (135/85lbs)

10-9-8-7-6-5-4-3-2-1

Strict Weighted Pull Up

Scaling

Everyone

Snatch: Scale snatch weight by load.

Pull-up: Lighter weighted strict Pull Up, strict bodyweight Pull Up, Banded Pull-Up, Ring Row

Get Toned:

1-2-3-4-5-6-7-8-9-10

Alt. DB Snatch (per arm) (50/25)

10-9-8-7-6-5-4-3-2-1

Strict Ring Rows