WOD 6/29/15
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 3 Minutes of Triple (Double) Under Practice + NFT- 10 Prone PVC Pass Through/10 OHS/10 Snatch Grip BTN Sots Press/ 10 Snatch Balance
B- Power Snatch- 15 Minutes To A Challenging Single
C- 3 RFT of: 3 Power Snatch (80-85% of above)/10 Strict Chin Up/30 Double Unders or 3 RFT of: 3 Power Snatch (80-85% of above)/10 Ring Row/30 Single Unders
*D- 100 Each: Banded Pull Apart/Push Down/Good Morning
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
A) 3 Minutes of Max Reps Triple Under + 10 Prone PVC Pass Through/10 OHS/10 Snatch Grip BTN Sots Press/ 10 Snatch Balance
B) Power Snatch 1rep – 65kg
C) 3 RFT of: 3 Power Snatch (50kg)/5 Muscle Up/30 Double Unders – 7:28
D) Legless Rope Climb 5×1 + Deficit HSPU Negatives 9×1 (3sec eccentric) + Pistol 5×3 Each (3sec eccentric/3sec hold) + Banana Roll 3×5 Each
The Goal Setting Course was fantastic aisnedsdrg a facets of CrossFitting that we rarely talk about, yet train on a daily basis. Goal & goal setting, positive self talk, and training clients effectively utilizing positive vocabulary and body language. The course is also threaded with Greg’s captivating story telling abilities, which he relates his lessons to real life experiences. My only complaint is that I wish there was more time for questions. The only problem was that I didn’t want to interrupt Greg’s amazing flow. Overall, highly recommended course for athletes and trainers alike. How could I pass up the opportunity to learn from the original firebreather and my CF hero?!?