Thursday, July 4 - Sunday, July 7
Thursday - July 4th Parade! Come and be on the CrossFit Flagstaff float! Meet at the gym at 7:45 a.m. to head down to our float staging at 8:00 a.m.!
1. 1 Muscle Snatch: work up to a max muscle snatch. this should take no more than 5-6 reps.
2. Snatch Halting Deadlifts: work the pull to just above the knees, halt the pull, hold 3 seconds, slowly lower the bar to the floor. These are position pulls, working the lift-off and the eccentric strength of lowering the weight is good too. Work 3 sets of 3-5 reps. Work as heavy as you can, maintaining correct posture and pulling position.
3. Gym WOD - "Futuristic Lover"
Clean and Jerk
6 x 3 OTM @ 75% 1RM
21-15-9 rep rds:
Kettlebell Swing (2 pood M/1.5 p W)
Stop and smell the roses. Go outside and appreciate your life.