Wednesday, October 29
“The present moment is filled with joy and happiness. If you are attentive, you will see it.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
2 Rounds
:30 Lunge
:30 Squat Jump
:30 Good Morning
1:00 PVC Shoulder
1:00 PVC OHS
Snatch Warmup and Skill Work
Strength/Skill
Deadlift 8-8-8-8
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
WOD
For time:
30 Squat Snatches, 135/95 lbs
Scaled: Power Snatch to Overhead Squat OR Squat Clean Thruster
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc