08.10.17

Want some Southern Maryland CrossFit swag?  Click here on SquadLocker and order up some sweet gear.  This online shop will stay open until August 15, 2017 and orders will ship out directly to your door on/around August 31, 2017.  If you are wondering about sizing, most of the stuff is Under Armour so you can go to Dick’s Sporting Goods and try on whatever you are going to get with our logo (and maybe more if you customize it).

Sport & Performance

1.pause (2 count @ knee) snatch + snatch work to a heavy single in 15 min.

2.snatch balance + 1 overhead squat work to challenging in 10 min.

for time:

-50 alternating 1 arm kettlebell power snatch #53m #35f

-100 cal. row

-50 kettlebell swings #53m #35f

Fitness

1.push press 3-3-3-3-3 work to a challenging 3 in 15 min.

2.2 pos. (knee, floor) power snatch work to challenging in 10 min.

for time:

-400m run

-30 ground to overhead anyway #115m #75f

-400m run

post times to comments

DSCN1080

Coach Matt working though kettlebell snatches.  

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