Open gym this Sunday will be from 8 am to 11 am!
The Affiliate League is not this Friday it is Next Friday the 27th of September. There is a one week delay due to the competition at CrossFit Arenal. If this affects anyone competing please let me know! We still need one more Male RX for anyone who is interested.
Strength WOD
12 min to find a heavy 2 Rep Max Squat Snatch
(reps must be unbroken)
OTMEM for 5 min 2 Squat Snatches
A1) Snatch Deadlift with a pause above the knee 3/3/3/3
(The video above was the best I could find. Make sure your pause is slightly above your knee and hold for a solid 5 seconds. When you finish the deadlift you do not need to shrug at the top. Control the bar on the way back down)
B1) Weighted Push ups Max Effort x 4 (45#/25#)
Score = total reps
Record Heaviest 2 Rep Snatch, deadlift and total push ups
Eric and Jess hitting some lunges while Ed plans his attack on the barbell.