CrossFit WOD, March 25, 2019

Monday, March 25th

Brief
What a way to wrap up the open! We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while.

With that out of the way, what’s next? What are you training for?

One thing that may have surfaced is your desire to improve at gymnastics (HSPU and C2B and BMU and all of the things) or Olympic Weightlifting. Good news, its coming in the weeks ahead.

A few of us are dabbling in a few other events. Interested in running a Spartan or Tough Mudder? I’m looking to put together a crew. Let me know!

If you DON’T have a current focus, not to worry. We’ll spend the next week focusing on recovering our bodies (and minds, and souls) from SUPERGODZILLAFRAN, aka 19.5, and start fresh. Well get after those skills that were highlighted above and start dabbling in some more strength work.

Cheers to you, my friend, for pushing through these 5 tough tests. I’ll be tallying up the scores early this week to see which team is the Intramural Champion of the world. More to come.

Congrats! You did it!

Strength
Metcon
. Snatch Prep:
5 Rounds:
100m run
10 front squats (50/35)
10 strict press (50/35)

then,
5 min EMOM:
5 Overhead Squats
(Keep on the lighter side)

then,
5 min EMOM:
Snatch Balance
(Ok to start building as long as you can drop UNDER the bar)

Snatch Complex (Weight)
10 min EMOM:
1 high hang squat snatch
1 hang squat snatch
1 squat snatch

Expect a good, sweaty warm up and lots of skill focus to get you to drop under that bar. Work up to something sporty but not sloppy today.

The high hang position is a big test of how well you generate power and force; you’ll get more momentum with each lift, but really DRIVE on this one.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531