Announcements

-December 20th we will be heading out as a gym to SBC Milford where Coach Mena works. We will do this immediately after the 7:30 class. It would be awesome to come together as a gym and just hang out as normal people and not CrossFit studs. Please RSVP at info@savinrockathletics.com. We would love to see as many people as possible.
– Remember every Wednesday at 6:30 pm and Saturday at 10 am is our friends and family. So bring whoever you want to have them try out what you do. We want to see this happening more because without you guys spreading the news we can’t build this gym to what we see it becoming.
-Remember December 14th is the Winter Meltdown at Crossfit Milford. We have several athletes participating in this event so we want our gym to come and support them. This is very exciting for them and the more people with there Savin Rock gear on the more comfortable they will feel!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Push up 41×1
– RKB Swing
– Hanging scap retraction
– Double under

Then

FITNESS:
A. Mid hang power clean skillwork
+
5 rounds
15 kb swings
10 burpees
rest 1 min b/t rounds
+
side plank hold 15 sec/side x 3, rest 15 sec

Performance:
A. Mid hang power clean x 1/power clean x 1 x 3; rest 60 – 90 sec
+
5 rounds
10 power cleans (135/95)*scale up to weight that be unbroken reps
10 bar facing burpees
rest 1 min b/t rounds
+
side plank hold 15 sec/side x 3, rest 15 sec

Coach Dan constantly working on technique. 225# Power Clean and Split jerk making it look easy..




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