2/3/2021 Wednesday - CrossFit Soda City, Columbia, SC

February 24, 2021
CrossFit Soda City Member Alley

The 🔟 General Physical Skills:

👇

1️⃣ Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2️⃣ Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3️⃣ Strength – The productive application of force.

4️⃣ Flexibility – the ability to maximize the range of motion at a given joint.

5️⃣ Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6️⃣ Speed – The ability to minimize the time cycle of a repeated movement.

7️⃣ Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8️⃣ Agility – The ability to minimize transition time from one movement pattern to another.

9️⃣ Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

🔟 Accuracy – The ability to control movement in a given direction or at a given intensity.

WOD

Snatch

6-4-2-2-2

+

for time:

**11 min cap**

**Change own weights**

15-12-9

OHS 75/55

Pull-ups

then

12-9-6

OHS 95/65

Pull-ups

then

9-6-3

OHS 115/75

Pull-ups

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