Strength
8 Bent over barbell rows (Snatch Grip)
8 Bird Dogs (2 second pause)
4 Rounds
WOD
7 Power Snatch
7 Sit ups
7 Box Jumps
10 min AMRAP
Fitness: 45/35 (Go a Touch below the knee)
Performance: 75/55
Open: 75/55
DO NOT DROP THE WEIGHT FROM OVERHEAD TODAY. IT WILL BUST THE PLATES UP.
The goal of the strength work is to develop some strength in the pulling position with a snatch grip and warm the shoulders up for the workout. The workout should be fast paced. Open athletes should push for 1 minute per round. Fitness athletes/newer athletes should be using a barbell only and going from just below the knee.
Alex soaring through some box jumps
Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East!
Wednesday (11/22)- No 6:30pm/ 7:30pm
Thursday (11/23)- 10am, ONLY, Partner WOD
Friday (11/24)-12pm &4:30pm only, Open Gym 12-6pm
Saturday (11/25)- Regular schedule at Crossfit Federal Hill, 9 am & 10am at Crossfit Harbor East