There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes tomorrow and Sunday for morning open gym, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. We will have evening open gym on Sunday from 5-7pm. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!
Strength WOD
Find a heavy load with this complex
1 Power Snatch + 1 OHS + 1 Squat Snatch
WOD
6 Squat Snatch
12 Toes to Bar
10 min AMRAP
Fitness: Power Snatch 95/65
RX: 115/75
RX+: 135/95
Coaching tip: Today’s fitness prescription includes a different barbell movement – the power snatch. This is NOT because power snatches are “easier”. We feel that for those looking to improve their baseline fitness, look better, increase cardiovascular endurance and muscle tone, power snatches will help to accomplish that better than a squat snatch in this workout. You will be able to move more consistently throughout the workout and get a great burn. Choose your track today based on what your goals are – not based on what you perceive to be “taking it easy” or working harder. You will still work very hard doing lighter power snatches on this workout.
Coach Blair on ring dips!