1-1-1-1-1-1-1
Hang Snatch
Overhead Squat
Coaches Note:
In one repetition, the athlete will start with the bar in the hang position and perform a snatch (landing in a squat that is below parallel). Once the athlete stands up to complete the lift, they must then do an overhead squat. Only once the athlete is standing from the overhead squat, is the lift successful.
Scaling Options:
If you are limited by shoulder mobility, perform power snatches for this workout and make it a point to talk to a coach for exercises to improve your range of motion. Shoulder mobility will also limit your performance in the overhead squat so try squatting to a box at a height that maintains your active shoulder position.
Community Notes:
The CrossFit Endurance Classes will be CANCELLED on June 13, July 11, and Aug 15.
Fundamentals of Nutrition with Laura will meet tonight at 6:30PM in the lobby. If you have recently completed Fundamentals this is a free session for you and included in your package.
Community Notes:
The CrossFit Endurance Classes will be CANCELLED on June 13, July 11, and Aug 15.
Fundamentals of Nutrition with Laura will meet tonight at 6:30PM in the lobby. If you have recently completed Fundamentals this is a free session for you and included in your package.
Quote:
"Practice does not make perfect. Only perfect practice makes perfect"
--Vince Lombardi
Results:
Nick T 145
Tom S 160
King 145
Kiesha 63 formwork
Nora formwork
Eileen Form
Chip 185PR!!
Diane 105
Christ 65
Kara 60
Fran Form
Jill Form
Tamara 45#
Riley 45#
Tim Mcc Form
Sharon 40#
Andrea 50#
Becky 80#
Bre 75#
Justin H 150#
Gene 185#
Justin R 125#
Tracy O 35# form
Oleg 135#
Steph 110
Dave 115
Seshu form 53
Peterson form 95
Ryan S 125
Matty B 125
Kelly G 55
Kate K 115
Jen S 80 (still on 1 leg)
Sean (Orlando) 105
Tom (Orlando) 105
Shannon 60
Bridget 60
Jess C 89
Mel 88
Brett 125
Orlando Form
Steph C. 35
Linda 40
Jack Form
Results:
Nick T 145
Tom S 160
King 145
Kiesha 63 formwork
Nora formwork
Eileen Form
Chip 185PR!!
Diane 105
Christ 65
Kara 60
Fran Form
Jill Form
Tamara 45#
Riley 45#
Tim Mcc Form
Sharon 40#
Andrea 50#
Becky 80#
Bre 75#
Justin H 150#
Gene 185#
Justin R 125#
Tracy O 35# form
Oleg 135#
Steph 110
Dave 115
Seshu form 53
Peterson form 95
Ryan S 125
Matty B 125
Kelly G 55
Kate K 115
Jen S 80 (still on 1 leg)
Sean (Orlando) 105
Tom (Orlando) 105
Shannon 60
Bridget 60
Jess C 89
Mel 88
Brett 125
Orlando Form
Steph C. 35
Linda 40
Jack Form
6am
ReplyDeleteNick T 145
Tom S 160
King 145
Kiesha 63 formwork
Nora formwork
The Endurance Track workouts listed on the blog are cancelled for a 5k race each of the Thursday nights of June 13, July 11, Aug 15- these dates are set for the Bryn Mawr Summer series 5k at south ardmore park, which will take the place of the track workout instead.
ReplyDeleteHere is a link for anyone else interested. It's a 3 loop course that is flat, and a great way to test out your fitness over 3 months. I think KOP may have 8012 signed up already for all 3.
http://brynmawrrunningco.com/wpp/bmrc-race-msn/
Eileen Form
ReplyDeleteChip 185PR!!
Diane 105
Christ 65
Kara 60
Fran Form
Jill Form
5:30 & 6:30
ReplyDeleteSteph 110
Dave 115
Seshu form 53
Peterson form 95
Ryan S 125
Matty B 125
Kelly G 55
Kate K 115
Jen S 80 (still on 1 leg)
Sean (Orlando) 105
Tom (Orlando) 105
Thanks to Sean and Tom for dropping in!
Shannon 60
ReplyDeleteBridget 60
Jess C 89
Mel 88
Brett 125
Orlando Form
Steph C. 35
Linda 40
Jack Form