Solidarity CrossFit is hosting the Festivus games on April 18th, sign up here. This is an all beginner & intermediate live, on site competition. Experience what a difference a crowd makes when doing a MetCon…there is nothing quite like it!
Sign up for the CrossFit Open now! Every Friday starting February 26th we will be doing the open workouts in the gym. Since you will already be doing the workouts, you may as well sign up and see where you stack up in the Mid-Atlantic (and beyond). There are scaled divisions this year as well.
Strength
Fitness: Work up to a heavy single snatch deadlift + hang snatch. If time remains drop down ~20% and work technique.
Performance:
1) Work up to a heavy triple snatch then
2) Continue on to a heavy triple snatch pull
Note: Snatch Pulls and Snatch Deadlifts by nature will be heavier than snatches, however, if the weight alters the bar path or bio-mechanics the training stimulus is lost and the weight should be brought down.
Conditioning
Teams of three, three rounds (teammate complete each station three times), rotate only when all finished at current station:
Station 1:
- 10 Pull Ups
- 10 Hand release Push Ups
Station 2:
- 20 Kettlebell Snatch (53/35)
Station 3:
- 250m Row
RX+: C2B, Ring Dips, snatches @ 62/44, 300m