Bob G. at the CrossFit Olympic Lifting Certification hosted by Crossfit Hershey this past weekend!
Watch out Dan... Bob is about to pass you on 'Most Certified CrossFitter'!
Lil' Graci, Ally, after completing her first CrossFit class! Even better it was the Hero WOD, "Ralph"!
EMOM 10:
Snatch DL- (Low) Hang Snatch- (High) Hang Snatch @ 60% or less
Focus is on technique. Go light.
Snatch DL is from Floor to Hip/Full extension
Low Hang is Below knee, Full Snatch
High Hang is Pocket level, Full Snatch
WOD
AMRAP 6:
4 Front Squats @ 70%
6 C2B Pullups (Same rules as Monday, Nov 5th)
10 Anchored Sit-ups (hands behind head)
2 Minute rest
AMRAP 4:
20 Double-Unders
10 Wallballs (20/14 - Scale up in weight if you can do 50 unbroken at Karen weight.)
2 Minutes rest
AMRAP 6:
4 Sumo Deadlift
6 Burpee Bar Hops
10 second L-sits (scale to plank hold)
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