Friday, September 21, 2012
-Yoga last was great (for me)…feedback please???
-Run Club tomorrow morning @ 8am
-Swim Class tomorrow @ 11:30am
Did everyone see this photo of Coach Ryan on the CrossFit Facebook page, posted yesterday? More than 5,200 people “liked” it!
We will be performing the first Lurong Living Paleo Challenge Benchmark WOD today. As always, we will scale the loads, work, and intensity as needed; however, there are RX and Scaled divisions for both Men and Women participating in the challenge. Check the video above for workout instructions, give it all you’ve got, and be sure to submit your score to your Lurong Challenge Dashboard after completion.
Workout of The Day
10 min power snatch practice
10 min TnG power snatch practice: light-moderate loads
75 Power Snatch – 75/55 (or 45/30)
Power Snatch, build to a tough single in 10 minutes
Snatch High Pull: 2, 2, 2, 2 @ 110% of 1RM; rest 2 min b/n sets
(hip extension is priority over high elbow flexion)