Congratulations to everyone who competed at Saturday's CrossFit Hartford Summer Meltdown!
1. Review, as a group, the elements of the pre-class dynamic warm-up.
Technique: the dumbbell snatch. Test for capacity, By the Numbers instruction, practice.
2. "Menace to Propriety" In teams of two, Tabata Shoot-thrus (no dip) Run 800m Tabata Dumbbell snatch Run 800m Tabata Burpee broad jumps Run 800m
Athlete A starts w/ tabata, Athlete B starts w/ run. A starts run at next 4 minute interval whether or not B is back. Score is total number of tabata reps for both athletes at all three stations, i.e., ST/DBS/BBJ
LIII: shoot throughs to and from 12" box, db snatch @ 60/40lbs LII: shoot throughs or "rising/collapsing" planks, db snatch @ 40/25 or one-hand Russian kb swing LI: 3 x 10 shoot thrus or 45 sec planks, run 400m, 3 x 10 Russian kettlebell swings, run 400m, 3 x 10 burpees, run 400m.