Who Doesn’t Love Power Cleans?

Monday, September 16, 2019

Happy Birthday Coach Haylee!!

Work Out of the Day

SKILL/SWOD

I. Build to a heavy 3 position power clean
(High hang/hang/floor)

METCON

II. A

3 Rounds
15 HPC (115/80)
15 Bar facing burpees

II. B

5 Rounds
1:00 ME calorie row
:15 Transition
1:00 Rest
:15 Transition

SKILL/SWOD

Deload Week

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Secs Down, 2 Sec Pause

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom

METCON

Conditioning
“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85/55)
35/25 Cal Bike

Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

THIS WEEK AT A GLANCE

MONDAY

1. Build to a heavy 3 position power clean
   (High hang/hang/floor)
2. 3 Rounds
   15 HPC (115/80)
   15 Bar facing burpees
3. 5 Rounds
   1:00 ME calorie row
   :15 Transition
   1:00 Rest
   :15 Transition

TUESDAY

1. Ring muscle up drills
   15 minutes to work 3-5 Ring MU
   1:00 row after each set
2. For Time
   21-15-9
   WB
   Pull up
   Thruster (95/65)
   BJ (24/20)
   KBS (53/35)
   Cap: 20′

WEDNESDAY

1. Snatch primer
   3 Rounds
   3 OHS + 1 HSq Sn + 1 Sq Sn
   ~40% 1RM
2. Complex
   Low HSq Sn (below knee) + Sq Sn
   3×2
   2×2 (increase %)
   2×2 (increase %)
3. 3 RFT
   60 DU
   10 SDL HP (135/95)
   10 PSn (135/95)
   Cap: 15′

THURSDAY

OPEN GYM OR…

1. For Completion
   30 Strict HSPU
   Rest 2 min
   30 Kipping HSPU
   Cap: 30′
2. Midline strength
   NFT
   35 GHD sit ups
   35 Hip extension
   20 GHD sit ups
   20 Hip extension
   35 Abmat sit ups
   35 Supermans
   20 Abmat sit ups
   20 Supermans

FRIDAY

1. Open test
   20′ AMRAP
   50 WB (20/14)
   50 DU
   40 BJ 24/20
   40 T2B
   30 C2B
   30 Burpees
   20 Clean (145/100)
   20 Jerk (145/100)
   10 SN (145/100)
   10 Ring muscle ups
   (This is not for time, if you finish start back at the beginning with WB)

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

SATURDAY OCTOBER 5TH, 2019

7:00 a.m.   Open Gym and Legends Team WOD
8:00 am.   Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am    The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am  After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community. 

Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.

Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink

The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE! (link repaired)