CROSSFIT
*Base Week*
Weightlifting
10 min to Build to a Moderately Heavy Clean
Metcon
6 min EMOM
5 Squat Cleans (115, 75#)
5 Burpees Over the Bar
*Rx+ (155, 110#)
COMPETITION
A. Complete w/ Warmup
2 Rounds
5 Quadruped Hip CARs (Each Side)
10 Abducted Rock Backs (Each Side)
10 Bear Squats
B. 10 min of Handstand Walking Skill work
C. 5 Rounds
30 sec Ring Support Hold + 1 Rind Dip ever 10 sec
*Scale to ring push up hold + push up
LEANX
For Time:
25 KB Thrusters
50 RKBS
75 Goblet Squats
-Rest 1 Min-
20 Pull Ups
40 Push Ups
60 V-Ups
-Rest 1 Min-
10 ManMakers
20 DB Reverse Lunges/Leg (40 total)
30 T2B
BOX NEWS
The Internal Throwdown is this Saturday, 2/10. There will be NO CLASSES that day, but come out and cheer on your fellow athletes. The action starts at 8:45 and should wrap up around noon. Save a cheat meal for Saturday. We’ll provide pizza, Zevia, and beer during the final and for a post Throwdown party.
If you’re competing on Saturday, head over to the Throwdown Blog Post to get all the details.
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