Wednesday, November 29th 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. 7PM- 9:30PM. $40 Per Person. Open bar & food. (140 Main St, Port Jefferson, NY 11770)
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Order your totally awesome CrossFit Smithtown Apparel by clicking this link!! If you want to receive anything before Christmas, please place your order before December 11th. https://www.barbellcomplexapparel.com/collections/cfs

Warm-Up:
3 Minutes of Double Under Practice
10 Worlds Greatest Stretches
10 Lunges with rotation
10 Toe Touches
10 Hip Raises
10 Cat/Cow
10 Wrist, Elbow, & Arm Circles
10 Alt Crossovers & Up + Downs
Snatch Progressions

Strength:
E2MOM for 10 Minutes (5 Sets) 2 Snatches 60%-65%-70%-75%-80%
*Build Each Working Set or Stay light and work on form.

Workout of The day:
3 Rounds For Time:
26 DB Box Step-UPs (35/20)
20 Power Snatch (95/65)
14 Toes To Bar

Coaches Note: The Power Snatch is the culprit in this workout. Think about other workouts you’ve done with 95/65 power snatches. Think about how that felt. This should give you an idea of what kind of stimulus we’re looking for. The DB weight is a little lighter. Trust it. This is going to limit your power in your power snatch. Fight every part of it.