by Andrew B
click to embiggen!
I can’t tell you how amazing our entire gym family is, so I’ll let others do it:
Special thanks to Tina L, Tony L, Steven C, Wendy C, and Cheryl C for planning, Miles S for face painting, William A for being our “DJ”, Sarah C for being the “wagon lady”, and Jessie W, Andrea A, and Sarah M for being the street team.
CrossFit WOD for Monday 27JUN2016
15 power cleans
12 power cleans
9 power cleans
Fitness = 52/38kg, Performance = 70/50kg. 10 minute time cap. Rest 5 minutes then
Establish a heavy back squat within 10 minutes
Post time and BS load to comments!
Barbell Club WOD
CLEAN (FROM BLOCKS)
– 5x2x70 or 2 to 5kg heavier than last week
– from knee or just below knee to practice transitions and check bar path through hip
– drop 10 to 13kg then 3×5
– speed out of the hole > everything
– 4x6x65 of 1RM deadlift or 2 to 5kg heavier than last week
– hinge strength
10 GHR (weighted?)
10 db split squats/side
accumulate a 180sec hollow rock
Kettlebell S&C WOD
Simple & Sinister, then
Long-cycle clean and jerks.
BEG: 5 min
NOV: 7 min
ADV: 10 min