Thursday, May 10, 2012

Dave

SCHEDULING UPDATE: Don’t forget about Thursday’s new Makeup Day condensed schedule: 8 a.m. and 5 p.m. classes only. It’s exciting to see athletes go hard in three consecutive WODs, Monday through Wednesday, and take Thursday off, so they can optimize the workout Friday. If you miss any days, or will miss days, take Thursday to make up strength and skill work. If you choose to WOD every day of the week, use the first 20 minutes of Thursday’s class to work on your weaknesses or stretch out, then try to take it easy through the timed portion of the workout. No matter which way you look at it, we are seeing some amazing gains in lifts, skill work, technique and intensity! Keep up the good work, CrossFit Upcountry Maui!

Here’s the workout for Thursday, May 10, 2012:

A. Makeup strength / skill

(Take the first 20 minutes of class to make up lifts you have missed or will miss, to work on skills and goats, or to stretch.)

B. Metcon

15 minute AMRAP:

10 burpee box jumps

10 dumbbell renegade rows

10 one-arm dumbbell snatches (alternating arms)

* Suggested dumbbell weight is 40 to 50 percent of bodyweight, divided by two.

Burpee box jumps

Renegade rows

One-arm dumbbell snatches are all the rage. You doubt me when I say dumbbells are no joke. I hereby submit evidence from the 2012 CrossFit Regionals: