Strength WOD:
Complete the following for load every minute on the minute (EMOM) for 10 minutes:
2 Snatch (Squat)
* Post loads, re-grip allowed
Conditioning WOD:
21, 15, 9 reps of each for time of:
Snatch (95#/65#)
Chest-to-Bar Pull-ups
Results
View this photo
View this photo
Spencer is kinda pretty:
Watch: “Skill Transfer Exercises for the Snatch” with Coach Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]
Quote of the Day: “Because I want my clients’ training experience
to transcend the physical realm, I am
obligated to understand their jobs, hobbies,
families, and goals. Motivating clients to
transcend fitness requires that I be involved
in their lives. This isn’t going to happen
without my being both interested in them
and interesting to them.
Indeed, I am a personal friend to nearly every
one of my clients. This is extremely gratifying
work and often emotionally charged, but
that’s all right because I am an integral part
of my athlete’s lives, and life is full of laughter,
tears, and hope.” ~ CrossFit founder and CEO Greg Glassman
Why train at an affiliate? How do you pick one and evaluate the coaching and community?
From the User Guide: Finding the Right Coach and Affiliate:
“Choosing a CrossFit coach or affiliate is an important decision. Here are some things to think about when making your choice.
This article provides a basic framework on how to find a CrossFit coach and an affiliate. It’s a set of suggestions that can be used as a road map—not a comprehensive treatise.
Among the topics covered are your responsibilities as an athlete, the process of getting fitter, the characteristics of great trainers and affiliates, the benefits of training at a CrossFit affiliate, and more.
Choosing the right coach or affiliate is an empowering process. Great coaches and gyms will show you just how valuable you are by earning your membership.”
Read the rest here: “User Guide: Finding the Right Coach and Affiliate” free CrossFit Journal article [pdf]