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Blog Thursday, 5.15.2015


Thursday, 5.15.2015

  • by rbwrv
  • May 14, 2015

Thursday 5.15.2015

Class Times: 5:30am, 6:30am (Weightlifting), 7:30am, 4pm, 5:30pm, 6:30pm (Open Gym)

Announcements: This Sunday afternoon, May 17th,  from 2-5pm, Land Shark CrossFit will be participating in the Community Wellness Day on the Oxford Square. At 4:15, we will have a 5 minute demo in the physical activity showcase and we would love for our members to participate and get involved. We hope to showcase the fun and competitiveness of CrossFit while demonstrating different skill levels and modifications. Please ask Coach Hayley for more information.

Community Wellness Day - Poster Final

Warm-Up :

400m Run/500m Row

Mobility- focus on your body’s needs.


10 mins Coach’s Choice

Weightlifting Active Recovery :

Tall Snatch 5×5

Tall Clean 5×5

Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min

(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)


Mono-structural Active Recovery:

3 x 1000m Row

4-5 minutes of Dynamic ROM between each run/row


-Make up a WOD that you missed this week!