DUE TO THE PARKING LOT BEING RE-SURFACED ALL BUSINESSES IN OUR COMPLEX MUST BE CLOSED THIS SATURDAY 5/30/15
THERE WILL BE NO ACCESS TO PRECISION CROSSFIT ALL DAY
WE WILL RE-OPEN SUNDAY FOR NORMAL HOURS
WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Muscle Snatches
20 Sec. Handstand Hold
Then:
Hip and Shoulder Mobility
SKILL:
3 Rounds (At a walking Pace)
5 Strict HSPU (Adv. 2′ Deficit)
10 Weighted Glute-Bridges (Your Choice)
10 Assisted Glute-Ham Ext.
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
5 @ 65%
5 @ 70%
2 x 5 @ 75%
WOD:
“STABLE CORE”
EMOM 16
MIN. 1 = Max Effort HSPU
MIN. 2 = Max Effort V-UP’s
MIN. 3 = Snatch 70%, 80%, 90%, Your Choice, Your Choice
*Rotate through 4 Times
**Score = HSPU & V-Up reps + highest Snatch made.
***Sub. HSPU for Strict Press (95/65) accordingly.
POST WOD:
Mobilize & Stretch
