When you learn to jump several hundred pounds over your head, your bodyweight is no longer such a big deal.
CFCC WoD:
SMR of the Day: Mobility WoD #71: Barbell loaded t-spine extension on foam roller. 2 mins.
http://www.mobilitywod.com/2010/10/episode-71-overhead-squatsnatch-prep.html
Mobility circuit: 3 reps of 7 reps each: arm swings to side, arm circles backward, scap pushups, passthroughs, snatch grip behind-the-neck (BTN) push presses, overhead squats, vertical jumps.
WoD: “Isabel”
30 snatches for time (135/95lbs)
*Time cap is 30 minutes. Snatches may be power or squat snatches. Bar sharing is encouraged for those working with the same weight and not going unbroken.
Gymnastics, taught by Sammy at 7:30pm:
Kinesthetic Awareness:10 minutes of free-standing handstand practice
Strength:
Front levers (rings)
Planche ring dips
Metcon:
50 shoot-throughs with dip&push up for time
Kettlebells, taught by Jay at 7:30pm:
(NO NEED TO WEAR RUNNING SHOES, BUT WE WILL BE DOING SOME RUNNING)
jogging warmup (weather permitting)
TGU skill
TGU 5 each side (move up in weight as rx’d)
manmaker variant, review of hand safety techniques
10 rounds:
1 minute:
max snatches/swings
1 short loop
(TIMER WILL BE ON, IT WILL BE UP TO THE ATHLETE TO DETERMINE THEIR PERSONAL STARTING TIME AND TRACK THEIR OWN TIME)
partner stretch
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