Warm Up: 3- 5 mins
run or row 400/500m
Walking/Lunging Samson Stretch with stretch overhead
Strength: Strict Pullups
If Tuesday was successful, try adding 1 rep per set. Once you reach 3x10, decrease band size or increase weight. Try 3x5 at new weight/resistance.
3 warm up sets with pvc or bar or very light weight. Focus on form, especially the second pull.
1 muscle snatch
1 overhead squat
3 Position Snatch
WOD: Snatch one rep every minute on the minute for 15 minutes. (Squat Snatch)
Chris Spealler: 200-180lbs. Post the highest and lowest loads.
7/27/2011 12:48:34 pm
Jefe WTF!!! You're not allowed to leave!
7/27/2011 12:49:56 pm
jeff b!!!!if it does work out in dallas you can move in to my car bro!!!you're a stud, you'll kick ass in any gym!!!
7/27/2011 01:03:18 pm
Good luck Jeff. Now whose shoes and tatoos are we going to have fun with??
7/27/2011 04:19:40 pm
JEFE! I miss saying bye to you by 24 hrs... :(
7/27/2011 10:13:22 pm
Good luck Jeff! Thanks for the inspiration in the evenings with your intense workouts!!
7/27/2011 11:31:45 pm
Jefe! You're a beast. Show the CrossFit kids in Dallas what's up. Come Back Soon!
7/28/2011 01:03:38 am
Thanks YALL (got to get my Texas accent on!)
7/28/2011 02:08:34 am
Luke!!! One of my awesome early morning people...I'll miss you! Loved your positive spirit and the fun atmosphere you created!
7/28/2011 06:52:51 am
Jefe, good luck. Please come visit. And thank you sincerely for your complement. Great job on DT yesterday.
Comments are closed.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Are you visiting from out of town?
Sign our Waiver prior to arriving
Join CrossFit NOLA!
Interested in joining the gym?
New to CrossFit?
All of our new members start with their own private coach!
More info here
Check out the latest Podcast Episode:
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog