Tuesday

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Tuesday
Skill
10 mins:
intro the back extensions

WOD
4 Rounds:
21 Box Jumps
18 Wall Balls
15 Kettlebell Swings
12 Burpees
*looking for all rds unbroken. pick weight to do so.

Monday

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WODS
Monday
Skill
15mins to work up to heavy complex:
1 Snatch + 1 low hang snatch + 1 high hang snatch

WOD
3 RFT:
8 Dumbbell Squat snatch
15 Burpees
21 T2b

*strength: snatches can be power or squat.

Friday

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Friday
Skill
work up to heavy squat clean and jerk

WOD
3 RFT:
8 Power Clean, 185/125
16 T2B
8 Push Jerks,
16 Box Jumps,
*heavier wod. 2-3 sets on the push jerks

Thursday

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Thursday
Skill
extra mobility time

WOD
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees
* Front squats should be unbroken first 2 rds at least

Wendesday

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Wednesday
Skill
Bench press work up to heavy 5 rep

WOD
100-80-60-40-20 Double unders
5-10-15-20-25 db snatches
*looking for fast pace on this workout. shouldnt get held up at any point

Nutrition

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Hey guys, I have been working with a company called Dynamic Nutrition for about 2 months now and I have been feeling great, better fuelled then ever before. I wanted to pass along this new program they have started on Facebook that make coaching much more accessible financially. All the info is here : https://dynamicnutrition.leadpages.co/dn-fb-page/

There is no kick back for me or CrossFit Select, I am just passing this info along because I have seen personally now the difference proper guidance on nutrition can make in training and energy levels throughout the day. They are very down to earth and I highly recommend them for their knowledge.

xmas party

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Christmas party info!
December 5th @5pm
At CrossFit Select
Bring a $20 gift for secret Santa (be more creative then a gift card) ‪#‎crossfitselect‬