The 2013 Precision CrossFit Holiday Party will take place Friday, December 13 @ Coach Mike’s house. This will be a potluck; however Precision will take care of the main dishes. Please bring sides and desserts. We will also have a white elephant gift exchange and if you remember last years it was pretty epic!! This is a great time for all members of PC! Please RSVP to Coach Mike or on the signup sheet at the front desk. More information can also be found at the gym as well. Don’t forget to wear your ugly Christmas Sweater’s if you have one! See you in the gym PC!
Fitness-Strength-Community
WARM UP:
5 x 250 M. Row
*rest 1:00 Min. Go all Out!!
Then:
5 Min. of Mobility
SKILL:
7 Min. of Handstand Work
-Positioning
-Lower Downs
-Lower Down to Ball Up
*Work your progressions.
LIFT:
EMOM For 10 Min.
3 Power Snatch
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
Men: Work from (135-185), (115-165), (95-135) (75-115)
Women: Work from (95-135), (75-115), (65-105), (55-85)
WOD:
“11.1”
10 MIN. AMRAP
30 Double Unders
15 Ground to OH (75/55) (65/45) (55/35) (45/25)
POST WOD:
Shoulder Mobility
