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Saturday, December 5th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT/SWEATFEST


Strength:

On the 2:00 x 6 Rounds:

3 Power Cleans

1 Thruster


% based off of 1RM Squat Clean

Set 1 - 60%

Set 2 - 64%

Set 3 - 68%

Set 4-6 - 72-80%


NOTES:

-The power cleans do not need to be touch and go, but we want to have less than 5 seconds between reps.

-After 3 Power Cleans, our legs will be tired so it’s important for us to keep a balanced foot and vertical torso during the thruster.

-The Thruster will be performed right after we get the bar on our shoulders following the third Power Clean.


WOD:


1,000m Row / 800m Run

40 Squat Snatches 95/65


1,000m Row / 800m Run

30 Clean & Jerks 115/85


1,000m Row / 800m Run

20 Thrusters 135/95


Weight -

*SPLIT REPS HOWEVER.


- Only 1 person working at a time.


GOAL: 20:00 - 30:00

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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