Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

What is one small thing you can do everyday to help with your overall health?

Warm-up

Catalyst Warm up

+

PVC Snatch Warm up

x2

5 Power to shrug

5 Hang to high pull

5 Power Snatch

5 OHS

5 Snatch balance

5 Snatch

+

1:00/side

KB Dorsiflexion

Banded OH

+

1:00

Ring shoulder Ext.

Snatch ( Max out)

Take 20:00 to climb and find your 1RM

Examples to use to build:

7×1

5-3-3-2-1-1….

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
*squat snatch 🙂

cap 10:00

Recreational:

Bar MU

Box MU

95/65

Lifestyle:

Feet elevated ring row

45/35

Stimulus:

The Amanda WOD was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Avoid going to failure on your reps to preserve muscle fatigue and endurance. Focus on the mechanics of your least efficient movement(s), and make up time during your most efficient movement.

~ta

Rent

1:00 in top ring support

or

1:00 top ring row hold