Hey Friends!
Busy day today and I want to get this posted so not much of a “blurb”. If you didnt’ get a chance, check out the nutrition template I posted on the facebook (on the CFSuds page).
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Coaches Notes:
Talkin bout practice! The first part is more skill work like we were doing before the open. WOrk on smoothing out those KB snatches. Work on using the mobility in your shoulder and scapula (not your spine) on the overhead squats. Practice the skill of double unders (slow, fast, high, low, side to side, etc.) Give’r on the WOD. not a lot of strategy other than to go harder ;)
Skill work:
4 Rounds for quality:
6 Kettlebell Snatches (whatever is appropriate)
3 Overhead Squats (same weight)
20 Double Unders
15 Minute CAP
Metcon – Fatty Magee
3 rounds for max reps+Calories:
Row (Calories)
Airdyne (Calories)
Burpees
Rest
*Bring the rowers and airdynes downstairs please :)
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