22 May 2013

Thursday, 23 May 2013

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The CrossFit Boxes in Oklahoma City are banding together to do a Charity WOD.  If you are interested, here it is:

"OKLAHOMA STRONG"
The tornado was on the ground for 40 minutes on 5/20/2013.

Partner WOD
(each person alternates doing a full round)

40 Min AMRAP:
5 HSPU
20 Wall Ball Shots (20/14)
20 Walking Lunges
13 Alternating KB Snatches (1.5 pood/1 pood)

Donation website:
http://www.gofundme.com/301e3w

If you are sticking with our regularly scheduled programming:

"Isabel"
30 Snatches For Time @ 135/95

Notes:
- These are true snatches (muscle, power, or squat), clean and jerk is a no rep. 
- Concentrate on getting under the bar and landing with arms locked out.  
- Minimize the reps that you have to "press out" on.
- Make sure you scale to a weight that you can do with perfect form. 
- Maintain a tight core and straight back when stringing reps together. 

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