Becka
Warm-Up:
Coach’s choice
WOD prep:
Hang power snatch
Take 10 minutes to build to a heavy Double.
WOD:
Meat Grinder
5 Rounds for time
400 Meter Run
40 Double Unders
10 Hang Power snatches (115,75)
*The load you choose for the barbell you should be able to get in 2 sets or less throughout the WOD.
Option 2:
5 Rounds for time
400 Meter Run
40 Double Unders
10 Hang Power snatches (95,65)
*The load you choose for the barbell you should be able to get in 2 sets or less throughout the WOD.
Option 3:
3 Rounds for time:
400 Meter Run
80 Single Unders
10 Hang Power snatches (45,30)
*The load you choose for the barbell you should be able to get in 2 sets or less throughout the WOD.
Post WOD:
Foam roll lats and thoracic spine.
CFS Brief:
Day 12 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Hang Power Snatch Heavy Double: 70#
Meat Grinder: 21:11 | 80 Singles | 55# Hang Power Snatch
For anyone reading and wondering what they should do for weight, I should have done at least 60# as most of my sets were unbroken. I broke one set so that I could find some chalk as my hands were sweaty. That said, I was happy to focus on my technique and welcome the cue from Frozen to “be more aggressive”. I do really need to work on that. Fun times with the 5:30 crew and trying to chase down Ilana 🙂
2 x hang power snatch: 70#
WOD: 21:05 / 50#, 80 singles
2x hang power snatch: 55#
Meat Grinder: 22:52, singles, 50#
Learnings: Jump roping on turf doesn’t work well for me. Choose a longer jump rope that won’t get caught on your ponytail. 🙂
I fixed that issue after the first round but it slowed me down. The run felt good and so did the weight. I’m being a little careful with my knee again and focusing on moving the right way and not on load at the moment. Was mostly unbroken on the weight until last two sets.
Those of you doing WLC will see my reflection – I really, really needed this workout this morning. Appreciated the chance to do it with the 5:30 crew!
Crossfit Rye Canyon – Santa Clarita. Push press 3 rep heavy at #125. Trail Blazer. 3 rounds for time. 800M run, 120SU, 21 push press @#75. 23:24
The pony-tail thing is one that I don’t have to worry about, but the flipping of the hat backwards is key for the overhead movements 🙂 Nice work this morning! I am not doing the WLC so won’t see your reflection, but really glad you were there this morning and got what you needed out of the workout and the community. It’s fantastic having you as part of the 5:30am crew!
Way to grind it out and get after it Casey.
Sounds like a fun WOD! I hope the air was cool enough for your 800M runs – not too bad here this morning!
Early morning at 6AM with sunrise over the foothills. At least low humidity. Back at CFS Friday.
Prep: 2x HPS – #125
Meat Grinder: 21:26 #95