[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete 5 rounds of:
3 Position Snatch Holds @ 110% 1RM
The 3 positions will be 1″ off floor, at the knees, and at mid-thigh
Complete 3 rounds of:
1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
Keep the load at 65 – 75%
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete as many reps as possible in 2:00 of:
Kettlebell swings, 70#/55#
Rest 1:00, then
Complete 3 Rounds for time of:
4 Turkish Get-ups
10 Toes-to-bar
3 Bar Muscle-ups
Rest 1:00, then
Complete as many reps as possible in 2:00 of:
Box jumps, 30″/24″
Score will be total time/total reps of KBS and Box jumps.
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2013/12/Photo-Oct-08-7-54-52-PM.jpg” link=”” alt=”Jeff” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Jeff coming out of the power position!
Can you believe that it’s almost 2014?! The year flew by. Our schedule will be as normal on New Year’s Eve. However, on New Year’s Day, the gym will only be open for the 9, 10, and 11 time slots. Drag yourself in after a night of celebrating and start the New Year off right!
On this New Year’s Eve, many folks will look toward 2014 with a plan. That can include personal goals, work goals, financial goals, plans for the family, or for fitness. Tonight as we wrap up 2014, we ask that you think about a CrossFit goal for 2014.
The important thing for this goal is that it has to be measureable and observable. Saying “I want to get into the gym more” isn’t going to cut it. What’s “more”. When it comes to goals, specificity is key. A better option is “I want to consistently get to the gym 4 days per week”. This is better because you will know if you achieve it or not. So tonight, think about what you’d like to accomplish in 2014. Maybe a snatch weight you’ve been chasing. Maybe it’s to link 25 unbroken double-unders. Maybe it will be to compete in your first CrossFit competition.
Come up with something good, we’re going to follow this up with another post about how we’re going to keep you accountable for that goal in 2014!
