Gym Hours today:
9a – Class
10-11a – Open Gym
5p-7p Open Gym
community
Buy In:
5 min of Dynamic Movements – Coach Led
+
Movement Prep & Mobility
WOD for Fitness / Performance:
“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Why are we doing this? Check here… https://hotshots19.crossfit.com/
Competition:
PBP Blog
LiveFree WL:
A. Snatch High Pull x 2 + Snatch – build to max in complex
B. Snatch EMOM x 6 @85-90%
C. CG Deadlift + Clean + Jerk – build to heavy single
D. Sqt Jerk / Split Jerk – Build to heavy Double