Folks – no instructor today. Consider taking a nice long walk today…it is so nice out there!
Meet at the Gym at 0650 for some hills..!!
Meet in the garage.
WOD 1: Team of two row 5000M
WOD 2: EMOM 10 – 4 behind the neck snatch grip presses
WOD 3: 4 rft –
4 Power Clean (use press weight from WOD 2)
4 Hang Power Clean
4 Hang Squat Clean
4 Push Press
Warm up, then…
- Tabata deadlift, 185 lb.
- Tabata hang power clean, 135 lb.
- Tabata front squat, 85 lb.
- Tabata push press, 65 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Meet in the garage
Warm up/WOD 1:
Death by 10 meters (15 min cut off)
25 min AMRAP
10 pull ups
15 box jumps
Warm up, then…..
Push Press @ 70% Plus Dubs
On 2:00 for 10:00- near max reps @ 80% plus up to 50 DU
- Front rack lunge 135/95 (go heavy)
Folks, the CrossFit Open starts this week. If you are planning on competing and need an official score, I have completed the judges course and can officially judge your WOD. Just contact me if you need to get an official score and we can set up the time to do the WOD.