4/10/14 “Elizabeth”

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Warm UP:

DROM/PASS THRUS

10 KTE’s

10 Push-ups

10 Ring Dips

10 Cleans (empty bar)

10 Squat Therapy

10 Jumping Lunges

SWOD: (Please refer to Tuesday’s post to find out more information on what these SWOD’s are all about!!)

Back Squat

3 x 5 (add 5lbs to last workout)

Bench Press

3 x 5 (add 2.5lbs to last workout)

WOD:

Elizabeth

21-15-9

Cleans (135/95) and Ring Dips

***Scale accordingly!!! Masters (115/75)

Here is a video on the hook grip…a much needed grip position for cleans and snatches!!! Ask your trainer if you are unfamiliar with it!!!

http://media.crossfit.com/awset/CrossFit_Stephane_Hookgrip_530e44fd68d55_SD.mp4

***ATTENTION CROSSFIT SONORA!!! WE HAVE TWO OTHER “SERVICES” YOU MAY NOT BE AWARE OF!!!

1.) Personal Training: For $50/hour you can meet with one of our trainers for some one on one time to improve on your technique, tackle a movement you are unsure of doing in a class, learn about nutrition, etc!!!! Let us know!!

2.) Yoga Classes: Wed 8:00-8:45am and Sat 10:15-11:00am….yoga is an extremely great compliment to CrossFit!!! (FLEXIBILITY AND MOBILITY) You will be amazed at another type of journey your physical and mental being can take on!!! Classes are led by Kim Brodie…$5 for members and SRMC employees and $10 for non-members….BRING A FRIEND!!!

 

 

 

 

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