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

RX+

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)