“HITCH”, going fast.
CEC Info: “Week 4” score-sheets are due into the box by end of business on Tuesday. You may want to look back at 1.31.2018 if you have not completed your “bonus point” requirement for week 4.
“Week 5” bonus points can be earned by writing your CrossFit goals on the Box garage door by the end of business on Friday. Some of you have done it already which is great. In order to receive all the bonus points your goals must be “S.M.A.R.T.” Below are the guidelines for those goals.
2018 Goals !!!!! Please formulate 2 fitness based goals and 1 outside the box goal for 2018. Your goals should be SMART…Simple, Measurable, Attainable, Realistic and Time sensitive. Climb the ladder and write them on the door.
Warm-up: Jog the Box 4 min. w/footwork. Dynamic Stretching then 2 Rounds of Cindy.
Strength: Snatch Deadlift / Snatch High Pull / Snatch
Sequence through these three movements 1 time EMOM for 10 min.
Emphasis is “speed under the bar” over load. Pay close attention to your set-up prior to each rep.
WOD: WOODEN NICKLE
5 Rounds for time:
21 Wallballs (20/10)
15/12 Calorie Row
9 Toes to Bar
Icing: Shoulder Mobility 4 min ES