CROSSFIT
*Base Week
Weightlifting
Build to a Moderately Heavy Power Clean + Push Jerk
Metcon
6 min AMRAP
2, 4, 6, 8, 10….
Power Cleans (95, 65#)
Wall Balls (20, 14#) (10, 9′)
COMPETITION
A. Complete w/ warmup:
2 Rounds
15 Prone PVC Presses
20 BU Goblet Marches
5 SA KB Squat + Press (Each Side)
B. Clean Pulls
4 x 2 @ 100%
C. Tall Jerks
4 x 3 , across
*Start on toes, with bar at forehead height
**Should be a light weight focus on positions and speed
LEANX
A. 8 Min EMOM:
Min 1: 30 Sec Handstand Hold
Min 2: Max Effort Unbroken Strict Pull Ups
B. 30-20-10
Burpees
Goblet Squats
Pull Ups
*15min cap
C. Core Work:
Tabata – Weighted Leg Lowering
BOX NEWS
The 2018 CrossFit Open kicks off at 4B this Saturday at 9am. Open WODs will take the place of the 9 & 10am CF classes on Saturdays for the next 5 weeks. CrossFit HQ releases the WOD each Thursday night at 8pm. We’ll run heats from 9am-11am each Saturday. We’ll have spaces to sign-up on the board when you arrive. Heat/time slots will be first-come-first-serve. One coach will be running heats while another will be available to help with warm-ups. You don’t need to be signed up for the Open to participate. The WODs will be very similar to other WODs we’ve completed in class before.
Leave a Reply