Nina, John and Kris
The name of today’s workout reflects how things may be at Stand Firm CrossFit for a little bit. Cal’s mom was injured severely while feeding cows on Friday. That puts a kink in Cal and Tami’s ability to run the gym. There are probably going to be a few classes cancelled here and there. Please look at the WOD page on the website, (standfirm crossfit.com) every evening or early in the morning so that you can be alerted to the possible changes in schedule. All the coaches are going to do everything possible to keep things as normal as possible.
Warm-up: 2 rounds of Basic BBWU, 10 reps each of Deadlift, Hang Clean, Front Squat, Push Press. Dynamic Stretch
Strength: Power Snatch, Power Clean, Deadlift
Power Snatch 3 Reps EMOM for 4 min.
OH Squat 3 Reps EMOM for 4 min.
Squat Snatch 3 Reps EMOM for 4 min.
Use these 12 minutes to set up the for the WOD
Inject some jump rope when you can.
WOD: ROCKY ROAD
4 min. AMRAP
10 Deadlift 185/135
40 Double Unders
2 min. Rest
4 min. AMRAP
10 Power Clean 135/95
30 Double Unders
2 min. Rest
4 min. AMRAP
10 Power Snatch 95/65
20 Double Unders
Compare to 11.29.18
Icing: Seated Straddle 2 min. and Saddle 2 min.