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Blog Thursday, 5.21.2015

Blog

Thursday, 5.21.2015

  • by rbwrv
  • May 20, 2015

Thursday 5.21.2015

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

Announcements:

On Memorial Day, Monday the 25th, Land Shark CrossFit will be hosting a FREE memorial day hero WOD! We will be doing ‘Murph’ Invite your friends and family! Take on Murph by yourself or grab a partner and complete the work together!!

michael-murphy

Warm-Up :

400m Run/500m Row

Mobility- focused on your body’s needs.

Skill:

10 mins Coach’s Choice

Active Recovery:

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.)

-OR-

Mono-structural Active Recovery:

3 x 1000m Row

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

-OR-

-Make up a WOD that you missed this week!