WOD Mon. Jan. 21

January 20th, 2013

Basics Skillwork: Wide stance Deadlift with Lightweight
Strength: Wide Stance Deadlift, 12-5-5-3
Endurance: (100 singles, 5 Pull-ups, 5 Sit-ups) x 4

Level 1/2
10:00 AMRAP

  • 3 Thrusters 115/75#
  • 6 KB Swings 70/55#
  • 9 Box Jump 30/24″

10:00 AMRAP

  • 5 Wall Balls 20/14#
  • 10 KB Swings 35/20#
  • 15 Box Jump 20/16″

Specialty Classes:
5:30pm РThe Clean for Beginners РThe Clean is a very functional movement, which essentially is bringing any object/weight from the ground to shoulder height. Once at shoulder height the object/weight can then be carried or further lifted to overhead position. Mastering proper mechanics for the clean is essential for life and for many exercises we perform at FTX CrossFit.
6:30pm – Advanced Snatch – This class is for those that already can snatch at least approximately 1/2 their bodyweight using sound mechanics. This class is for those that want to fine-tune their mechanics/technique.