Dynamic warmup involving the Snatch Progression
500m row
20 superman
20 OHS
20 Shoulder Openers
Wod
21-15-9
Power Snatch
Burpees
Hang Power Cleans
Burpees
Great job today ladies i am really impressed with your progress
Posts Tagged ‘steelcity crossfit’
SteelCity CrossFit WOD- Snatch
admin
Jun 25
|06:26
Victoria Day WOD- Thrusters
admin
May 24
|17:09
Personal Trainer- Evan Ferber
Skill- Dumbell Thrusters
Dynamic warmup including- dynamic lunges, 250m row, 20 overhead squats, 250m row, 20 dbl unders, 20 shoulder openers
500m row
21 Dumbell Thrusters (40/25)
21 Pullups
500m row
15 Dumbell Thrusters
15 Pullups
500m row
9 Dumbell Thrusters
9 Pullups
Excellent to have Greg and Rita in class, brought some real energy. Mary had one of her greatest workouts in personal trainer Evans mind ever.