This weekend team "Buns n' Guns" featuring your very own Coach David, accompanied by three other teammates (Robert Pederson, Melanie Keer, Elizabeth Parry) will be competing on the National Mall for "Flex On The Mall" 2017 representing CrossFit Hard. This is an all day event featuring numerous high level athletes and will display incredible levels of fitness in various forms from max lifts to high level gymnastics.
The event is THIS Saturday starting at 8am running until 4pm (see link below). We're really excited to compete and represent our gym. Be sure to come on out to cheer us on (signs, bells and air horns are highly encouraged). It is supposed to be 86 with a slight chance of thunder storms so do plan accordingly.
We're ready to throw down, I hope y'all are ready to cheer!
What irritates you the most?
Pause Jerks (3 x 3 )
Perform a split OR push jerk (whichever you are more comfortable with)
*There should be a pause in the initial dip phase and the catch phase of each jerk
Keep yourself at a manageable weight where you can hold a noticeable pause in each required phase.
Split Jerk (5 x 3)
Even if you are not as proficient as you would like or as seasoned with a split jerk we want you all to get accustomed to this movement, it will give you a better opportunity at jerking heavier loads than the classic push jerk will.
You are building in weight as long as your technique does not falter.
Metcon (AMRAP - Rounds and Reps)
3 MIN AMRAP:
20 Wall Ball (20/14)
20 DB Snatch (50/35)
*Rest 2 Min
10 Wall Ball
10 DB Snatch
Out of Town WOD
7 ROUNDS FOR TIME: 7 AIR SQUATS 7 BURPEES
Then 100 Sit-ups