Skill
Ring dips/ring holds
WOD
As many rounds as possible in 20 minutes of:
5 Deadlifts, 185#/135#
10 sit-ups
15 Kettlebell swings, 55#/30#
With the warm weather comes WODs outside!
Hey everyone, meet Neil! Neil is a student from Black Hills State University and is interning with us this summer. Why? He wants to not only learn about CrossFit, but feels like it would be a good opportunity to see how 2 guys who know nothing about running a business try and make a go of it! So if you see Neil around, which you will, be sure to say hello. It's good to have you Neil!
Day two!!
I went and checked out Crossfit Quantum today
http://crossfitquantum.com/
They were AMAZING! Great coaches, a smaller facility than the gym I went to yesterday, but still good equipment, and great atmosphere.
Similar structure to ours, only they don’t believe in doing pull ups, squats, and push ups as part of a warm up..they prefer dynamic stretches…i.e. arm circles, butt kickers, high knees, etc.
The practiced skill was the hang power snatch. I believe I set a PR, and got 125×3
After the skill work we threw down a met con which is as follows:
AMRAP in 12 Minutes
10 toes to bar
10 dumb bell hang power cleans 30#/20#
200m run every 3 minutes
If you do not complete a round before you have to run, that round does not count, and you start a new round at the completion of the run, you also end the workout with a 200m run at the 12 minute mark.
It was a good one, my grip was toast after the snatch practice…so the toes to bar felt awesome haha
More to share later! Take care!