• 12/05/2013

    Attn. Flight Crew on Saturday December 7th we will only have an 8am WOD. At 9am SIMIO Health Services will be on hand to present an injury prevention seminar.
    Please join us at 8am to WOD and 9am for the seminar
    or if you can only make it to 9am please join us for the seminar.

    simio jpg

    Warm-up
    JYD for Time (Time)
    5 x Around the world ea.
    5 x Over under ea.
    Burgener Warm-up
    1. Down and up
    2. Elbows high and outside
    3. Muscle Snatch
    4. Snatch Land
    5. Snatch Drop
    6. Hang Power Snatch

    Skill
    Skill Transfer exercises for Snatch
    Split Jerk Skill work

    Strength
    Behind The Neck Jerk (5-5-3-3-1-1)

    WOD
    Metcon (AMRAP – Rounds and Reps)
    5 min AMRAP
    3 x Split Jerk ‘s 115/85
    6 x Box Jumps 24/20

    Rest 2 Minutes

    5 min AMRAP

    5 x Power Snatch 75/55
    10 x KB swings 50/35

3Comments
  • Posted by Amy on December 4, 2013 at 10:41 pm

    This is really awesome, John! Thanks for taking this seriously…

    Reply
  • Posted by SIMIO Health Services, PLLC on December 7, 2013 at 2:11 pm

    We had a blast meeting your group and experiencing the hard-working CrossFit community that you are. We look forward to being able to continue to serve you as a dependable source of injury prevention, sports performance, and rehab education in the future.

    Reply

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