I promise a full Summer Shakedown re-cap very soon. I know you are all eagerly awaiting it. I want to give everyone their time in the spotlight, but with the school year starting it has been tough. Big shout out to everyone who took on “2+1” today. It was brutal and a very challenging test to say the least. It was awesome to see people giving it their all. That is what it is all about. Well done Precision CrossFit, well done. See you tomorrow for one of our bench mark workouts “Amanda.” Good luck and have fun!

Fitness-Strength-Community

richiemu

In all his glory! Richie Martinez of the 44th place “Team Ice Cream Cake” from this weekends Summer Shakedown! I am so proud of all our teams!

WARM UP:

3 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

Then:

5 Min. of Shoulder and Hip Mobility

SKILL:

7 Min. of Muscle Up work

-Ring Swings

-Ice Cream Makers

-Transitions

LIFT:

Power Snatch + Hang Squat Snatch

3 + 3 @ 70%

3 + 3 @ 75%

3 + 1 @ 85%

3 + 1 @ 90%

WOD:

“AMANDA” (Compare to 6/4/13)

9-7-5

Ring Muscle Ups

Squat Snatch (135/95) (115/75) (95/65) (75/55)

*Muscle Up sub. will be 1 C2B Pull Up & 1 Ring Dip

POST WOD:

Shoulder Mobility

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