Monday 3-27-17

Coach's thoughts on today:
Remember, in many ways Crossfit is about personalizing things to meet your goals and needs. With the CrossFit Warm-up you can do that too. If you need to develop strength, work on strict pull-ups, and P-bar dips or negatives. If you have strength but need to develop some technique work on kipping, or ring dips. Do GHD sit-ups (I'm honestly even okay with substituting knees to elbows or toes to bar for skill based work).
For the EOMOM go heavy, but keep in mind it needs to be pulled from the floor and the rests will only be about 75sec.
This metcon will be a good finisher because the movements are big ROM moves with fast cycle rates, working muscles not already touched.

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:10min

  • EOMOM:(Weight)

5 sets: 8 Back Squats

EOMOM for sets of 8 should allow for a clean and bump to the back rack

Metcon:15min

  • Form: Metcon (Time)

5 Rounds
8 Burpees
8 Kettlebell Snatch R
8 Kettlebell Snatch L

  • C/I: Metcon (Time)

5 Rounds
12 Burpees
12 Kettlebell Sn R (20/12 -- 24/16)
12 Kettlebell Sn L