4
Feb

WOD: Mon., Feb. 5th, 2018.

By: Michelle Stafford Leave a Comment

Coach Emily rocking a SOLID Overhead Squat, better everyday!!! #virtuosity

MAIN – CROSSFIT 

NEW WEEK….. Be sure to get RSVP’d for FUN ADVENTURES and exciting OPPORTUNITIES to be better versions of ourselves. Each day is a opportunity to be better, to create new adventures, to jump in with both feet, to be inspired by others and to inspire actions from others!! Let’s do it CFOS Family!!

ATTENTION…… Skill Clinic – Muscle -Ups, this Thursday during the 530 PM and 7 PM Classes!! Come build upon your gymnastics!! 

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Posterior Chain / Shoulders

* Movement Review:

  • Power Clean
  • Push Press

CONDITIONING:

WOD:

For Time:

 Rep. Scheme: 21-15-9……

– Push Press #135 / #95

– Power Clean #135 / #95

Measure: Time             CAP: 10 Minutes

Goal: Athletes shall treat this couplet of movements as a SPRINT, and push INTENSITY.

Appropriate Scaling: The Push Press & Power Clean need to be moderately heavy, yet scaled in a manner that allows athletes to move quickly, in order to push pace and build capacity.  

Post WOD Cool Down

* Shoulder Press #45 / #33 x 15 ( Perfect Reps – Slow Pace)
* Shoulders – Theraband
* Posterior Chain – T Cross

DAILY THOUGHT

TRUTH!!!

 “Laughter is the best medicine.” –Author unknown

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