JM/ samson stretch 3 x 3
hip mobility
row 500m
2 rounds of
10 snatch Push Press
10 hang power snatch
10 ohs
CrossFit WOD
A. OHS 3 x 5
B. Amrap in 20 minutes of:
200m run
20 wallballs
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"Act as if you have already achieved your goal and it is yours."
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Do not wait until the competition to work on full range of motion. Each day you are training not only for a time but for better execution of each movement. Look to get more out of each rep by executing each rep under strict competition standards. Fast times and and crappy r.o.m equals a waste of time.
Train as if you have a judge and hold yourself accountable for sub par reps.
All competitors, we will be watching closely.
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