The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes snatch, pistols, and double unders.
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Small but mighty group of 6amers this morning! CFWU/Squats to 115/WOD: 3 Rounds of 5 Snatch (#25), 20 squats, 120 single unders in 7:37. Tony threw in some very useful snatch drills for good measure - thanks! Lots-o-squatting today. Happy New Year all!
Hence the term "smartass"
Warmup

Bench to 145# x 5

3 Rounds of
5 snatch (95#)
20 squats
40 double-unders

8-something
Snatch
175x1

WOD:
3 Rounds of:
10 kettlebell snatches (1.5)
20 squats
40 DUs
time: 6:39
7am
SQUATS 265 X 5

Yesterday's WOD
AMRAP in 12 min of
10 Burpees
30 Double Unders

4 Rounds + 7 ... was mostly Double Under Practice .. :)
Push press to 95: 45, 65, 75, 85, 90, 95 X 2 then had to put the bar down due to my upper back telling me it wasn't happy.

3 rounds:
5 cleans (65)
20 squats
40 double-unders

8 minutes and change. A solid end to 2013 at CFF. See you all in 2014 :)
Daily Squats
1 x 135, 225, 315, 345, 385 *PR*

CFWU x 1

Snatch 3RM (Light work)
75, 90, 105, 115, 125, 135

Metcon:
3 rounds of:
5 snatch 135lbs
20 pistols
40 Double Unders
Time: 7:23

Nice work noon crew!

Party safe everyone.
wu x 2

jerk grip OHS & rolling

WOD 3 rounds of
5 cleans (55)
20 squats
120 singles

9:02 or thereabouts. Thanks all for accommodating me and my loud mouth mutt. Happy new year!
PM: Hot Tub/Stretch. CFWUx1. Snatch 125x1. Front Squat 170x1. Squat 230x1. 3 Rounds of: 5 Snatches (95 pounds) + 20 Pistols + 40 Double Unders in 9:38.

Strength work felt sluggish and awkward, probably just too cold. But I got my shit together for the snatches in the conditioning workout. It was slow but everything felt good. Even the pistols.

Happy New Years Eve. Be Safe if you're out tonight!! Apparently I'm going to learn to love xbox one. HAHA! Should be interesting.