CrossFit is a family affair for the Satterfields!
I’m sure you all have noticed some of the changes in our programming and I hope you like it! Enjoy becoming more awesomer! Yeh I used that word. Expect to see max days more often and most commonly on Saturdays. Since a lot of our programming depends on knowing percentages its a great idea to make it to max days so that you’ll have some numbers to work with the rest of the week.
After the Open Team workouts will return but will be placed on Thursdays instead of Saturdays.
During the Open we will continue our normal programming just be smart about how you feel. If after the Open WOD’s you feel pretty beat up then stay light, just do the Conditioning, or rest. Listen to your body.
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.
Notes: Limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.
12 Chest to Bar Pull-ups
18 Push Press 95/65
9 Chest to Bar Pull-ups
15 Push Press 95/65
6 Chest to Bar Pull-ups
12 Push Press 95/65
Post results to comments.