Hey Friends!
Great Monday back into things. Hopefully you guys are feeling consistent and more confident getting under the bar on your snatches. We’re going to start peppering in more benchmark WODs (think girl wods, though not the silly ones, which is also why you won’t see too many hero WODs, they just wreck people). and we’ll be retesting them periodically throughout the year.
If you didn’t yet, get in there and check out March’s CrossFitter of the Month! It’s simply awesome!
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Coaches Notes:
A little skill/Grunt work for a nice little warm up – Challenge yourself with the weight, and aim to do the Knees to elbows strict. It is for quality, so make it that way. WOD – running! Told ya it was coming. There isn’t much strategy involved. Keep moving is the only strategy. It’ll be easy to go too fast and find yourself with your hands on your knees. Pace things out an keep moving. Don’t drop the bar on the push presses.
Skill work
4 Rounds not for time:
5 Dumbbell Cleans
5 Dumbbell Push Press
5 Single arm Overhead walking Lunges per side
5 Knees to Elbows
Metcon – Fuzzy Peaches:
4 Rounds for time:
400m Run*
10 Push Press (95/65)
20 Air Squats
*If it’s too cold – sub in a 500m Row
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