Clean Up That Snatch


Clean Up That Snatch

Need a gift for Dad for Father’s Day?  Click here!

Only 8 spots still available!  More info here

WOD for Monday 061410 – Click Here For Today’s Schedule 
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  3 sets of 3 Reps @ 75%
21-15-9 Reps For Time:
Overhead Squat (45% 1RM)
Ring Pushups

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Snatch followed by three work sets at 75% 1RM.  These are full ROM Snatches.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Bar should come to rest on the floor between reps and be received in a full overhead squat.

For the Metcon, scale bodyweight movements to allow for proper movement execution.    

ENDURANCE WOD tonight at 6pm! 
6 Rounds of 3 Minute max effort intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th 

Madame de Morte, aka Channa, not only kicked butt this weekend but also raised more money than anyone else!