Saturday, 3/3/12

Please remember that there is NO GYMNASTICS today… and that SAMMY is at Olympic Weightlifting Nationals! GO SAMMY!

SESSIONS TODAY: at 9am with Liz, and 2pm with Erin

CF GAMES OPEN SESSIONS: 12-1pm competitive hour, Open Gym downstairs for Advanced Athletes and Games Athletes from 1-3pm.  During the 2-3pm hour please do not expect barbells to be available! 

SPECIALIZED SESSIONS: CF Endurance with Liz at 10am (see the programming below!), Yoga with Tim (downstairs) at 11am – BRING YOUR OWN MAT!

ELEMENTS SESSIONS: 10am with Tim, 11am with Liz

The CrossFit Games Open WOD 12.2

Bova, setting up for the snatch in Workout 12.2 of the Open.

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed until 10 past (the video starts playing on the hour – be there to be able to follow the directions below!)
MOBILITY and DYNAMIC WARM-UP: Band Overhead Stretch (hand turned up, try a more snatch-like position), Kettlebell Assisted Thoracic Extension (just like the barbell, but no partner), Band over the Shoulder – Hand behind the Back, LOTS of arm swings – throw the hands up and down and “kick the hand up the back” – 90/90 off the Box. Spend 10 minutes total in the warm-up and do all of these things – spend more time on the ones that work the best for you.
SKILL WORK: Review the Snatch.
METABOLIC CONDITIONING: “ISABEL” 30 Snatches For Time, at either 45, 65, 95, 115, or 135.  Post your score and your load to the board.
EXTRA CREDIT: 50 Pull-ups for time. (Record your band, record your time.)

[youtube=http://www.youtube.com/watch?v=VeEhmro6KYE&feature=player_embedded]

CROSSFIT ENDURANCE, with Liz, at 10am:

8x250m, 8 Russian KB swings )2/1.5), rest 3:00mins between efforts, each round for time

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