Breakfast on the Beach!
Hey everyone. We would like to invite everyone down to Sparta on Saturday, July 20th for Breakfast on the Beach. The only catch is that you have to join us first at Crossfit LMS for the WOD at 0800.
Please RSVP to Jill Knaus on Facebook or the Comment section.
We will have Eggs, Bacon, Coffee, Water and OJ
The grill will be going to please bring any other grill items, fruit, etc and either post what you are bringing on Facebook or send Jill a message.
1) 5 x 2 snatch on blocks, toes off board @ 50-65%, rest 1-2 minutes
2) 5 x 1 snatch, landing position, no hook grip @ heavy as possible, rest 2-3 minutes
3) 3 x 1 snatch, heavy but not maximal, no misses, rest as needed
4a) 5 x 8 DB push press @ heavy as possible, immediately to
4b) 5 x 5 strict chest to RINGS pull-up, rest 2 minutes
Note: Keep as close a grip as possible on ring pull-up. False grip. Turn out at the bottom.