No classes this evening. Open gym from 4pm-6pm.
Potluck at 6:30pm!
Main – CrossFit
Mandatory Work, in suggested order:
Then choose TWO more pieces of the three remaining.
1 Slow Round of “Clovis”
Run 1 Mile
15 Burpee Pull-ups
Keep the intensity fairly low, but get used to the work.
B: Metcon (Time)
40 Deadlifts 225/155lbs
30 Bar Facing Burpees
20 Squat Cleans 135/95lbs
10 Bar Muscle-ups
*Use the same bar for both movements. Change the weight yourself in WOD.
C. Interval Work
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
50 ft HS Walk
*Rest 45 Seconds
D. Olympic Lifting
D: Clean and Jerk (1-1-1-1-1-1-1)
E: Overhead Squat (3-3-3-2-2-1)
F. Embrace the Suck
F: Metcon (8 Rounds for time)
Every 3 Minutes for 24 Minutes (8 Rounds)
**Row AFAP each interval
Box Jump 8×3 @70% of your max height box jump
Start static for each box jump (No steps, no bounding). Be explosive. Make sure you are adjusting percentages on these if you find a new 1RM in the 7×1 work.