Call Us: (423) 790-5884

12.20.18

19
Dec

12.20.18

Announcements

Merry Christmas!
12/22 Christmas Wod
12/24-12/25 closed
12/26 11 am class only

No lifting class until after 1/1/2019.

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

3 rounds

50 ft heavy sandbag carry

6 reverse SB lunges

Skill

(25 mins)

https://youtu.be/txCe5AFitM4

5-6 reps asked to preform and led by the coach. Spend this time to teach and correct.

1)Jumping and land position.

2)Quick feet jumping to landing position.

3) Grip width, hook grip, and active shoulders.

4) Down and up

5)Down and up plus elbow high and outside.

6)Muscle snatch (bar path focus)

7) Jumping to landing (snatch land)

8)High hang snatch

9) Mid thigh snatch

10) Full snatch

Weightlifting

8 EMOM

1- 1 Snatch DL+ 1 snatch pull

2- 1 hang power snatch+ 1 squat snatch

working weight should feel or be around 70% of snatch.

LFBC: PVC work

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scaled: 95/65

LFBC: PVC

Time camp is 10 mins.