Workout of the Day

Fitness

A. Front Squat @ 40X1, 5 sets of 3 reps; rest 3-4 minutes
*Up to today’s heaviest set. 

B. For time:
60 calorie Row
50 Kettlebell Swings (53/35lbs)
40 Step-Ups (45/30lbs)
20 Burpees onto a plate
*8 minute time cap. 

 

Competition

A. Weighted Step-Ups, 3 sets of 5 reps/leg; rest 4 minutes
*Straight weight across (DBs or Front Rack Barbell)

B. Every minute, on the minute, for 10 minutes of:
Minute 1 – 10 TnG Power Clean (135/95lbs)
Minute 2 – 50 unbroken Double-Unders

C. For time:
60 calorie Row
50 Kettlebell Swings (53/35lbs)
40 Step-Ups (45/30lbs)
20 Burpees onto a plate
*8 minute time cap. 

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) 3-Position Power Clean + 1 Front Squat

B. Clean Practice
1) Build to a heavy set:
1 Hang Clean (below the knee)
2) Drop-off sets:
3-Position Full Clean

C. Back Squat
1 x 4 @ 55%
1 x 3 @ 65%
4 x 3 @ 85%

D. Accessories
1) GHD, 4 x 7
2) Glute Bridges, 4 x 7

 

Gymnastics 

Reminder that Gymnastics WOD is tomorrow at 3pm. This session is open to all members and focuses on developing both basic gymnastic positions AND CrossFit specific gymnastics skills. We highly recommend attending this session. 
*Sign-ups are no longer required for gymnastics so if you are interested just show up. 

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