Tuesday, October 20, 2009

is it monday or tuesday?

Warm up: use three to four warm up sets before hitting this set,

12-9-6 of snatch grip or conventional dead lift. add weight each set and work up as heavy as you want.

Skill- complete 50, 40, 30, 20, 10 of double unders resting no more than 90 seconds between the larger sets

WOD: Modified CF Games

25 wall ball
25 hang squat snatch (use 45,55,or 65) the games weight was 75 but that is way to heavy at our stage in the game.

If you do not have a wall ball just do thrusters in place of wall ball.

2 Shout out:

Christen said...

Steve, thank you so much for letting me workout with Nancy while I was in town.. Listen, I really, really enjoyed it and would like to keep going with the workouts, but I do not know what some of the workouts are. Like wall ball and hang squat snatch, etc... Is there a way for me to get the workouts and understand them? Also, Graeme and I are very interested in maybe starting something here, but we have got to get through this year.. Anyway, thanks again and I will look forward to your response.

thanks, Christen

Steve McAlister said...

Christen,

Thank you for coming by, and i am glad you had a great time.

As far as understanding the workouts/lingo, go to www.crossfit.com and explore the workout/demo link on the left hand side of the page. They have TONS of helpful videos and links. Whenever or if you ever get started don't hesitate to give me a call. Thanks again!

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