1. Strict Press 5,4,3 w/ 3 sec active shoulder pause at the top 2. In teams of 2 alternating complete rounds til each athlete has completed 8 rounds 115/75# Push Press x10 reps Toes to Bar x10 reps 3. Accumulate 1 minute in paralette l-sit Mobility- OH banded distraction Endurance WOD, 6 a.m. at Smith Warmup: Pose skills and drills Leader Board Chaser
1. Power Snatch x1.1 (rest 10 seconds) x5 sets building if technique allows. 2. 3 min AMRAP 95/65# Thrusters x3 reps Pullups or Ring Rows x6 reps Box Jumps 24/20 x9 reps Rest 3 minutes x3 sets Mobility- Tspine Jim and Jack finishing off 14.2!
1a. Deadlift 8,6,4,4; Rest as needed 1b. FLR in Rings 30-45 secs x4 sets; rest fully 2. For Time: 10-1 Kettlebell Swings 53/35 Burpees Row 7 calories between rounds Mobility- Pigeon Stretch on bench Getting ready for spring -- CrossFit Endurance POSE running technique with Coach Colacino.
9 a.m. - 11 a.m. Open gym 9 a.m. Endurance WOD at Williston Track Warmup: Pose skills and drills Run 400m, recover 1:1. Run 800m, recover 1:1. Run 1000m, recover 1:1. Run 1200m, recover 1:1. Margaret and Katie taking on 14.2!
Reminder: Olympic Lifting class will be 9-10 am, all levels 10:00 Team WOD 11:00 Free Intro, all are welcome- open to the public! 11:00 Endurance WOD 1 mile warmup + 4 miles at 10k pace (5 miles total) --- Does spine loading order affect your ability to open your hips at the top of your Clean? Spine Load Error with Kelly Starrett --- Kim and Jesse just a blur completing 14.2 -- great job guys! With Josh verifying reps -- Josh joined ECF last year during the Open... be sure and wish him Happy 1 year!