Crossfit Armoury - August 29, 2017: Power Snatch, OHS, Snatch Balance; WOD: 7 min AMRAP - Double Unders, Burpee Muscle Ups

Tuesday; August 29, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

8 Minutes AMRAP at talking pace:
10 KB Swings
8 Right Arm KB Swings
6 Right Arm KB Snatches
8 Left Arm KB Swings
6 Left Arm KB Snatches

:10-20
STRENGTH:

Work up to a working set of :
1 Above Knee Power Snatch
1 Below Knee Power Snatch
1 Overhead Squat
1 Snatch Balance

:22-38
Every 1:30 for 18  minutes:
Above Complex
Adjust weight as Necessary

:43-48
WOD Warm-Up:  

2 Minute Double Under Practice
5 Burpee Muscle ups 
  (Substitute: Burpee Jumping Muscle Ups or Burpee Ring row Transition to
    jump to support)

:48-55
WOD:  

7 Minute AMRAP:

25 Double Unders
5 Burpee Muscle Ups



Today's Coach:  Jason R.

My Thoughts:

Not feeling like putting much commentary on my workouts.  Gonna change the format a bit and see how that goes for a while.

Drop me a note if you want it the old way.  

Thanks,

Tony

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

5 Sets, Not for Time of:
 10 Bent over DB Rows per aArm
 10 Bench Press

Remember to stay consistent in your training and tackle one WOD at a time!!

Hashtags for the day:  #rebuild #tobefitby50