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Classes are limited to 18 athletes a class. You must register to attend.
August is going to be wave Deadlifts to get something heavy in our hands, the Crossfit Total at the end of the month, general weightlifting complexes, and the large gymnastics volume in WODs. Time to shine AMRAPPERs. The skill of the month is Hand Stand Push Ups!
CROSSFIT
STRENGTH:
Front Squat
In 15:00...
Build to a 3 rep Front Squat relative to your goals for the upcoming workout
WOD:
For Time:
50-35-20
Wall Balls
7-5-3
RMU
-Directly Into-
1RM Squat Clean
***15min Clock
***9mins to complete the 1st portion, dead stop on that at the 9min mark regardless of where you are at. If you complete in less than 9mins then you can start your squat cleans early
***6mins for the heavy squat clean regardless of if you finish or not
***Goal is to complete the 1st portion
***Goal is to squat clean ~90% of 1RM while fatigued
***Scaling for RMUs
14-10-6
Ring Dips
Pull-Ups
***Any pulling variation will do but if you can do C2B then do the C2B
***If you can do RMUs but the volume is too high then scale back the reps to 5-3-1
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
