Quick Announcement! We need a head count for the Christmas Party ASAP. Please do so via the Facebook events page or email Coach Mike, mike@precisioncrossfit.net. Thanks!
Precision CrossFit it is here. The moment we have all been waiting for when our very own Crystal Riggs and Katie Crowe will head to Dallas to compete with the best weightlifters in the world!! Yes, that is correct the American Open is upon us! Below you can find info and a link to watch them live online. Show that support PC! Wall of Blue!!
Crystal Riggs (75 Kilo Weight Class, B Session)
Ranking: #2 in California
Date: Friday, December 6, 2013
Time: 8:30 PM (6:30 Pacific)
Katie Crowe (75 Kilo Weight Class, A Session)
Ranking: #1 in California
Date: Sunday, December 8, 2013
Time: 2:30 PM (12:30 Pacific)
Webcast of the American Open
The American Open will be webcast live onwww.teamusa.org/usa-weightlifting/LIVE throughout the event. Please share this link on your social media outlets, and if you wish/are able tag USA Weightlifting on Facebook (USA Weightlifting), Twitter (@USWeightlifting) and Instagram (@USA_Weightlifting) and even on Pinterest (www.pinterest.com/usaweightliftin/) !
WARM UP:
4 Rounds
5 Push Ups
10 Sit Ups
15 Air Squats
Then:
Shoulder Mobility
SKILL:
10 Min. of Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transition Drills
*Work your progressions and have fun!
WOD:
We start off our newest series, NES Games with one of my personal favorites as a kid… KUNG FU! This game was epic!
“KUNG FU”
4 Rounds
10 T2B
7 Muscle Ups
50 Double Unders
*MU will be 7 C2B / Reg. Pull Ups and 7 Dips. MU transitions will also be allowed if you’re at that point in your progressions.
POST WOD:
Shoulder Mobility
