1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 7th 2013

February 06, 2013

Tough day at CrossFit Training Valley, everyday!

Warm Up

Run/Row 800M

10 rnds Tabata (20/10) alternating between exercises:

-KB Swings (16kg/12kg)

-Sumo DL High Pull (16kg/12kg)

WOD

For time:

2 rnds of:

Front Squat, 15 reps (155#/115#)

Box Jumps 30 reps (24″/20″)

then,

75 WB (20#/12#)

Games Prep

Warm Up

8x400M Row with 2 min. break between each

Skill

Snatch Work/Drills (Dirty Dancing, Rock and Roll, Snatch Balance, OHS)

-Snatch Grip DL 3-3-3 (keep a good bar path, don’t go too heavy and get out of control)

-Snatch Hang High Pull 3-3-3 (above the knee, explosive hip drive, finish at your chin, if you can’t get it there it’s too heavy)

-Snatch Balance 3-3-3 (Fast drop underneath the bar, control and train the brainto drop andget under quickly)

-Snatch 1-1-1-1-1 (work up to a heavy challenging weight, but not to the point the weight is out of control)

Strength

Back Squat 5-5-5-5-5

WOD

3 rnds of:

Sled Push 20 yds (sled+180#/sled+90#)

10 Tire Flips

15 GHD Sit-Ups

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