Friday, August 10, 2018

Thursday, August 9, 2018
August 8, 2018
Saturday, August 11, 2018
August 10, 2018

Friday, August 10, 2018

Announcements!

Tomorrow, August 11th, at 8:00 (there will be no 9:00 class) TCCF will be participating in the Worldwide event the “Saman Hero WOD” as a way to honor the 38 year old, retired Thai Navy SEAL, Saman Hunan.
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive.

See www.crossfitchiangmai.com for more details

Yoga on Sunday!←sign up in RhinoFit!

HYDRATION! ~ HYDRATION! ~ HYDRATION!
**************************************************
HAPPY BIRTHDAY MARY!!!
HAPPY BIRTHDAY ALISON!!!

Warm-up:
Run 200 meters
10 meters of walking Samsons
:30 bar hang

Max reps pull-ups for August (Post on the board and in SugarWOD)

Weightlifting: hip stretch squat
Burgener warm-up with Ray Regno

WOD:
Squat snatch 1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads on the board and in SugarWOD


Related:
CrossFit WOD 180620 Tips With Rory McKernan
Josh Everett: Snatch vs. Power Snatch
Chad Vaughn, 285-lb. Snatch


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Squat snatch 3-3-3-2-2-1-1-1 reps

Recovery/Stretching:
Walk/Jog 400 meters
“Y” stretch
Piriformis Stretch
Foam Roll

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