May 28 2013
I want to take a quick moment to say thanks to everyone who came out this weekend to get some CrossFit! Between the Saturday Classes, HAMMY WOD, and yesterday’s Memorial Day Team Whitten it was a busy weekend! A special thanks to everyone at Whitten yesterday – It was pretty free form compared to how we’ve done events in the past but everyone was extremely accommodating and made it work well.
With all tough WODs and extreme performances of the past week and weekend you can expect a little bit of a de-load week this week. Some testing and shorter WODs.
It’s also going to be HOT and HUMID so you MUST HYDRATE. 1oz per 2 pounds of body weight (use a calculator) at a minimum plus 16oz for every hour you WOD. So I weigh 185lbs: I need a min of 93oz plus a bottle of water for every hour I work out. 93oz is 2 1.5L BIG Fiji bottles. On hot days I’ll usually have 3 full bottles (I reuse them with filtered tap water). Drink up!
30 Double Unders
15 Power Snatches (75/55)
*Women’s weight: If you’re using a Bella Bar with 10s on each side please refrain from dropping the bar from overhead. While the 35lb bar is easier on the plates than a 45lb bar it’s still heavy enough to break them. If you want to dump the bar use a 15lb technique bar with 15s and 5s. Thanks!*
If you participated in the HAMMY and Whitten please take extra time to prep your Calves and Achilles today as it’s a lot of jumping/running over the last 3 days
HBBS – 1×3(90)1×3(95)1×1(100)2×1(105)
Hang Pclean & Pjerk – 10×3(80)