08/29/2016

Congrats to Coach Jenn, Coach Slater, Karen and Ann for their strong finishes at the CF Oakdale Summer Slam competition on Saturday!  And special thanks to all those who came out to support their efforts.  CFS couldn't be more proud of our athletes!!  Jenn and Ann even had 1st place finishes in their division!

Congrats to Coach Jenn, Coach Slater, Karen and Ann for their strong finishes at the CF Oakdale Summer Slam competition on Saturday! And special thanks to all those who came out to support their efforts. CFS couldn’t be more proud of our athletes!! Jenn and Ann even had 1st place finishes in their division!

WOD:

3 Power Snatch (135/95lbs)
9 Wall Ball (20/14lbs) — 11/9ft target
AMRAP 7min

A short little burner today. We will spend a big part of the Skills portion on the Power Snatch, warming it up and then going heavy for a bit. The Power Snatch load is aimed to be a moderate weight, but still doable for 3 reps unbroken each round. Some people might need to drop each rep, which is ok as long as you can transition quickly and pick it right back up again.

Top performers should aim to get around 12+ rounds. Most people will get around 10 rounds.  Work really hard to do it all unbroken. The reps are low enough for you to be able to achieve this. Something to work on for this workout is giving yourself the goal of starting the next movement as soon as you get to your piece of equipment. People really want to stand over their bar, or ball and stare at it for a little bit before going again. Try see how long you can walk right up to it and pick it up without resting.  You will be surprised at how it doesn’t actually feel that bad! It’s only 7minutes of your life!! 🙂

Beyond Rxd and Rxd: For the Wall Ball, we have made everyone in the B’Rxd category throw to the 11ft target and for the Rxd category, the men to the 11ft and the ladies to the 9ft. You may already do this. Sometimes it is good to mix it up what height people need to throw to. It really switches up the stimulus, and the shorter people really love it!

Fitness: Use a weight you can cycle 3 reps for with no problem. Same for the Wall Ball. Throw to 9ft target. Keep the intensity high on this one.

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