Tuesday May 17

May 16th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Super-loading Week:
Warm-up the movement, then:
Snatch Shrugs, 105% 110% 115% of 1RM OHS sets up to 5
(Take from a High rack position already locked out)
Hang Snatch Pull, 105% 110% 115% of 1RM sets up to 5
5×1 Snatch High Pull, guide Wt. down and drop

WOD

“Eternal” EOTMOM complete:
10 Hang Snatch, 75/45#
10 Box Jump, 24/20″
Add 2 reps each round. Stop when you fail to complete the required reps within the given 2:00 round. Record rounds and reps.

MensBlueFireTeamShirt

WomensBlueFireTeamShirt

Get a free shirt and lunch when you volunteer for the Fire Team Challenger and Fundraiser. Sign-up here.