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!

https://flexeventshq.com/event/on-the-mall/

Coach David

WOD 061417

What irritates you the most?

Weightlifting

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.

Weightlifting

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

Metcon (AMRAP - Rounds and Reps)

3 MIN AMRAP:
20 Wall Ball (20/14)
20 DB Snatch (50/35)

*Rest 2 Min

3MIN AMRAP:
10 Wall Ball
10 DB Snatch

Cash Out

100 Sit-ups

Out of Town WOD

7 ROUNDS FOR TIME: 7 AIR SQUATS 7 BURPEES

Then 100 Sit-ups

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