Monday 7-25-16 WOD

Jacked up Jon is ready for the Starke Games only two weeks from now (August 6th and 7th)... 

Last day for registration is July 28th

Teams of two Male Intermediate or RX'd

Teams of two Female Intermediate or RX'd 

Find a partner and be a part of an event that will challenge you in ways that you haven't been tested

Register Here

Monday 7-25-16 WOD

CrossFit:

A.
20 Min Build
Pause Snatch + 3 Sec. pause in receiving position.

For this exercise take your time during set up making sure that shoulders are ahead of the bar, weight through the foot has more of a preference to mid foot rather than heels. As you drive the bar from the ground make sure that hips, knees, and shoulders are moving at the same time. As soon as you cross the knee joint, make sure your shoulders are still ahead of the bar and engaged. Count to two full seconds while maintaining tension then finish your snatch catching it in YOUR bottom position and hold for three full seconds before standing it up.

B.
3RFT
10 Squat Cleans 85/115#
10 C2B
10 T2B

Fitness:
A.
4 Rounds of
6 KB Snatch/arm (heavy relative to athlete)
5 Push Ups @ 52x2
6 Goblet squats w. Jump @ 51J1 (J=jump) 40/60#+
6 Shoot Throughs

B.
3 RFT
10 Double Bell Squat Cleans
10 Pull Ups
20 Anchored sit ups