There are still a couple of spots available for the weightlifting seminar with Charles Shipman next weekend (the 20th). It will run from 9am-5pmish. The cost for the day is $115.
This weekend is the Swim WOD at the Oakdale High School – be there at 8:30am.
If you haven’t had a chance to get on the reminder list – stay up to date on all things CrossFit Oakdale – text @cfoakdale to the number 81010.
Workout of the Day
5 sets of Power Snatch/Hang Squat Snatch
Take 10 minutes to get warm. Ideally, decease you will hang onto the bar for both lifts, viagra dosage but it is not required. If you have to drop, visit quickly re-grip, Deadlift into position, and perform the HSS. Your limiting factor may be your ability to overhead squat. That is the game – if you can Power Snatch 205, but can only Overhead Squat 115, you’re working with 115.
Pause Back Squats
4 sets of 2
At the bottom of each squat, hold for a good count of 3. For example, you partner says “1 Spiderman, 2 Spiderman, 3 Spiderman, UP!” You may substitute any superhero you like, but a partner should count. Recommended weight is 60% of 1RM Back Squat.
3, 6, 9, 12, 15 rep rounds of:
Power Snatch 95/65
Box Jump 24/20
But – if you complete the round of 15, you start back over at 3, then 6, then 9, etc… Scoring will be the total # of repetitions completed.