Memorial Day Murph!
Doors open at 7am
First heat will be at 7:30am and will continue running every half hour with the last heat taking place at 9:30am
Bring a friend
Don’t forget there will be a cookout afterwards hosted by WODing Warriors until noon
CFD – CrossFit
Hang Snatch + OHS (6x 1+2)
1+2 = 1 hang snatch and 2 OHS
-Work on being patient through the last pull and GET TALL (fully extend)
-Punch the bar to the ceiling thinking about your fists more than your arms
-Pull yourself under the bar
-Overhead Squats: think about ACTIVE SHOULDERS, armpits facing forward, and inside of elbows in line with ears
Snatch deadlift + high pull (4×3)
100% 1RM snatch
Same weight across
-Work the pulls of the snatch from the floor and then explode up on the “high pull” portion.
-Hang on to the bar and reset at the bottom each rep
Metcon (No Measure)
EMOM for 12 min
(1) 30 Dubs + 5-7 Strict Dips
(2) 30 Dubs + 5-7 Strict Pull-ups
(3) 30 Dubs + 5-7 Strict HSPU
The idea today is to build strength in the gymnastics movements. You should struggle, and even fail, before going to kipping.