Workout of the Day
Snatch + Hang Snatch + Overhead Squat -MTR- 5×1+1+1
In 15min Complete:
1 mile Run
CrossFit Games Open–From Coach G: “The CrossFit Games Open is quickly approaching. We are really excited to take part in this again, and hope for as many of our members to sign-up as possible. Last year was a success with participation, and I don’t see any reason why this year won’t be even better. We will be offering a “Friday Night Lights” type event each week for all members to get the workout done in a fun, friendly, and exciting arena. The workout will also be programmed as the class WOD throughout the day on Fridays, if you are ever unable to make it in the evening. Please, please sign-up for this! The Open is important for us as coaches, and for you as members. It’s a great way to see progress, as well as to get involved inside the gym. We have one of the best communities in the world…I’ve been around for awhile, so I’m calling myself almost an authority on this :)….and the Open is a great way to experience it. You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.
Read—Let’s Cool It in the Bedroom, by Gretchen Reynolds from The New York Times.
Watch—An Effective Warm-up With Chuck Carswell, from CrossFit.
Eat—Chuck Wagon Brisket Pot Roast, from Nick’s Zone.
Block High Hang Power Clean -MTR- 3-2-1-1-1
21-18-15-12-9-6-3 reps/seconds for time of:
Power Clean 95-115-135-155-185-205-225 / 65-85-95-115-130-145-155
C2 rower Pull a sub-1:25/500-m pace
Rest 3 minutes