Monday 100515 “Swiper no Swiping”

Announcements:

Hoodies should be arriving this week!
Join us for the Festivus Games in Kokomo at CrossFit Ka-Tet on October 17th! Everyone in our gym is capable of this.  We want you to go.

Here’s a sneak peek at this coming Saturday’s WOD.  You are not going to want to miss this one: http://www.crossfitwhiteriver.com/wod/?p=1345&preview=true


CrossFit Class

(C, B, A Group)

_____________________

Skill:  Muscle Up Progressions and KB Snatch Practice

Strength: 

1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

2)  Strict weighted pullups: 3-5 sets x 5 reps (AHAP)

*First week of phase 2 of this cycle…5’s. This is going to be a fun 3 weeks!

Put some more intensity into strength this month and less on the metcon.  Bias that way and you will see some really good strength gains. Don’t hold back on strength in order to save energy for metcons.  If you go so hard on strength that you are wasted for the metcon, fine.

Metcon: “Swiper no Swiping”

10 min AMRAP

-3x muscle up or 3x Ring Dips and 3x Ring Rows

-10 KB snatches, alternating (53#/35#)

-5 Goblet Squats same weight as KB Snatches

Core:  3×10 Barbell rolls from Standing if possible or kneeling…we’ll show you 🙂

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