Lift: Snatch 1rm
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WOD:
7 power snatch 95/65
21 double-unders
7 burpee over the bar
*AMRAP 10 min.*
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Mobility: LAX ball trace scapula
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Christina

Lift: Back Squat 4 X 8  (65-75%)
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WOD:
20 wall ball
20 push-ups
1 minute rest
*5 rounds for total time*
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Mobility: banded splits

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Sarah

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Do you remember your first time walking into a CrossFit gym?  Chances are you do because it can be a pretty intimidating experience.  Athletes cleaning, snatching, and doing double-unders.  Whaaaat! I’ll never be able to do that stuff, what have I gotten myself into?  Little do they know in a few short months they will be moving right along with the class doing the exact same thing that once scared the beJesus out of them.  There’s more to it than that though.  Much more.

Atmosphere and camaraderie.  If you’ve ever been to another CrossFit gym chances are you’ve noticed this.  Did you talk with anyone other than the trainer during your hour of training?  Hopefully.  I think we do a pretty good job of this at Utility because I see it everyday.

Lets never forget what it’s like to walk into the gym for the first time.  It can be a life powerful life changing experience or it can be fodder for the “CrossFit Haters Club”.  A friendly smile and handshake can go a long way.

Lift/Skill:
GHD sit-ups 3 X 15
Hip Ext. 3 X 15
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WOD:
8 clean and jerk 115/75
12 pull-ups
*AMRAP 15*
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Mobility: banded OH distraction

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Chris

Lift: complex 3 press 4 push press AHAP
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WOD:
12 KBS 70/50
12 box jumps 24/20
row 500m
*4 rounds* 
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Mobility: partner BB calve smash
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Lolly and Blaine

Lift: 10min kipping review (Pull-up, K2E, T2B)
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WOD: *20min AMRAP*
“Cindy”
5 pull ups
10 push ups
15 air squats

Or

“Mary”
5 HSPU
10 pistols
15 pull ups
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Mobility: incorporate hip mobility into warm up and skill, to help with air squats and pistols.
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Jen

Lift: high hang snatch 2-2-2-2-2-2-2
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WOD: 100 DB snatches 70/50
*for time, 12 min. cap*
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Mobility: Lax ball to medial delt smash

 

Lift: 5-5-5-5 front squat
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WOD:
250m row
10 back squats (135/95)
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Mobility: sitting on a lax ball, butt cheeks into high hams
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Jordy

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It’s almost that time of year again, The CrossFit Games Open.

Register Here for The Open , then join The CrossFit Utility Team.