Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
Monday, October 12th
STRENGTH:
3 Sets:
3-Pause Clean Deadlift
All pauses are for 1 second:
Pause 1 - 2” off floor
Pause 2 - Knee Level
Pause 3 - Mid-Thigh
%’s based of 1RM Clean:
Set 1 - 80%
Set 2 - 85%
Set 3 - 90%
5 Sets:
3- Position Squat Clean
Positions are “top down”:
Position 1 - Mid-Thigh
Position 2 - Knee Level
Position 3 - Low-Hang (2” off floor)
% based off of 1RM Clean:
Set 1 - 63%
Set 2 - 66%
Set 3 - 69%
Set 4 - 72%
Set 5 - 75%
WOD:
AMRAP in 10:00
15 Power Cleans 95/65
30 Double Unders
15 Wallballs 20/14
30 Double Unders
Notes:
-This should be a very light weight that you can cycle for larger sets within this workout.
-These sets of 15 are completed in 1-2 quick sets.
GOAL: 2-4 Rounds
SWEATFEST
20:00 AMRAP
10 Shoulder to Overhead w/DBs
10 Pull Ups
10 Box Jumps/Step Ups
10 Burpees
10 Cal Row
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
