Thursday

Deb, total badass!

SKILL WORK- (15-20 minutes) 
Choose a bodyweight or gymnastic skill movement

Snatch Drops 4x5 keep it light, increase weight only if you are keeping speed, no riding down
-working speed under the bar (dip, drive, drop)
-this is a skill, this is not a max weight effort, your goal is NOT how much weight you can use but how fast you can drop under your barbell…leave the egos at home!

High Hang Snatch (from pockets) 4 x 5 (you can reset they don't need to be unbroken) 
No dipping lower than your hip, drive, drop!
If you are finding yourself dipping down your leg, keep the weight LIGHT, this is a skill you need to get down! 


**NUTRITION CHALLENGERS** 
FRIDAY is the baseline retest. There is a clipboard on the reverse hyper NOW. A few are re-testing tomorrow so make sure the score is there. 
I will be at the gym tomorrow (Thursday) 5/6am and back at 10am for CrossFit Kids, 
and then back in the after noon. Friday I will be there 5-10am and that's it. I leave to CA so I cannot measure anyone over the weekend. 
CFM broke the freakin scale!! So I cannot weigh people until Friday I have to go buy a new one but I can take measurements tomorrow if you need me to.
OFFICIALLY OVER midnight on Friday. JOURNALS DUE by MONDAY NIGHT in the same spot you turned them in last time, you can use both shelves.
BEFORE/AFTER PHOTOS--LISTEN UP
Send to jaquelynkay@hotmail.com NOT my Unrivaled email, please.
They are DUE MONDAY
I will be back to the gym Tuesday. All baseline scores are final when I walk into the gym Tue AM so you have until Monday night, that's it!