5/11/2020 Monday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City Monday, May 11th

Reminder that all Athletes must pre-register for Sessions starting today.

Full information, how-to register, and more was sent to your inboxes Sunday afternoon!

WOD

CFSC At Home

11 minute AMRAP

7/5 Strict Pull-ups

7 DB Facing Burpees

14 Alt DB Snatches

7 DB Facing Burpees

EC

1 mile Run or Walk

Find full info HERE

Check out our regular programming for Monday, May 11th here:

WOD

Snatch Tech

+

9 minute AMRAP

9 Pull-ups

9 Bar Facing Burpees

9 Hang Snatches 95/65

9 Bar Facing Burpees

NOTES

- Spend 5+ minutes with an empty bar just working on pausing in positions and moving in slow motion through the Snatch.

- Spend another 8+ minutes with LIGHT weight, just moving through technique. Pauses in the pulls and the catch.

- You should not get over 70% here.

METCON

- How do YOU need to modify to STAY moving? That's the right answer.

- Scale the pull-ups if you're getting stuck on that rep range. Either reps or modify.

- Stay efficient with your footwork and breathing on both sets of BFB.

- The Hang Snatches do not have to be unbroken, but you should be able to cycle the weight for a few reps at a time throughout the entire 9 minutes.

Continue Reading

pushpress gym management software for boutique gyms and fitness studios