Warm-up (15 min.): 1/2 Tabata Sit-ups, G2OH w/plate, Mtn. Climbers. Dynamic Stretch
Strength (15 Min.): Strict Press/Push Jerk
3+3×1@60% 3+3×1@65% 3+3×3 @70%
WOD: DEAD SKUNK
With a Partner for time:
40 Deadlift @ 70% BW
40 Burpee over the Bar
40 Power Clean @ 60% BW
40 Burpee over the Bar
40 Push Jerk @ 50% BW
40 Burpee over the Bar
40 Power Snatch @ 40%
40 Burpee over the Bar
Partners can trade off all they want but only one person is working at a time.
Shift weight on the bar as necessary.
Time cap 30 min.
Icing: Pull-up Skill Work and Mobility
The Stand Firm CrossFit Barbell Club is starting up Monday, (4.11). Nate is going to coach this class which will meet on Monday and Wednesday evenings at 7:15 to 8:30 pm. The cost for the class, if you currently hold a membership at Stand Firm CrossFit, will be $25 per month paid in advance with cash only. If you do not have a Stand Firm CrossFit membership or your membership is not currently paid up, the cost for participation is $80 per month paid in advance with cash only.
To participate in the barbell club classes you must to be proficient and have a strong background in weightlifting or you must have passed through the Stand Firm CrossFit foundations course. The barbell club will focus on heavy Olympic and power-lifting movements. If you have questions about participation please ask Nate or Cal.