January 24, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warm Up:
Wrist Mobility
3rds
PA Snatch Warmup
Partner Mobilty

Skill:
PVC Positions

Strength:
Level 1: Technique
Level 2: Power Snatch – Heavy 3
Then
2 every :30 for 5 minutes @90%

WOD:
“Quickie”
3 Rounds
10 Pullups
10/10 Dumbbell Snatch (50/35)

*10 minute Cap

BodyFit 075

Warm Up:
Dynmaic Warmup
Double Under Practice – 5min

WOD:
For Time
500m Row
50 Situps
500m Row
Rest 5min
7min AMRAP
30 Double Unders (3:1)
15 Box Jumps
Rest 5min
For Time
4rds
Farmers Carry (down and back)
20 KBS – Russian (AHAP)
10 Pullups