“Ladies Night” Workouters.
Warm up: Row or Bike 500 meters then 2 rounds Basic Barbell Warm-up 10 each: Dead lift, Hang Clean, Front Squat, Push Press. Dynamic Stretch
Strength: Power Clean & Jerk Cycling
BBWU4C
10 reps EMOM for 3 min.
7 Reps EMOM for 3 min.
5 Reps EMOM for 3 min.
Start light and build to challenging weight. Lots of reps here!!!
Focus is on great mechanics in the C&J and going fast.
Touch and Go….NO dropping the bar.
WOD: MEAN COUPLE
9 min. AMRAP
3 T2B
3 Medball Cleans
6 T2B
6 Medball Cleans
9 T2B
9 Medball Cleans
Continue adding 3 reps to each movement each round until time expires.
Icing: Shoulder mobility
The 1st workout of the 2020 CrossFit OPEN will be released this Thursday at 6pm. Friday’s WOD for the next 5 weeks will be the OPEN workout. Saturday morning, and Sunday at 2 pm. are also times available to complete the OPEN workouts. We are going to run a Clean Eating Challenge as part of the Stand Firm CrossFit Cup Intramural competition as well. If you are in the OPEN you are in the CEC. Challenge yourself, Chase Excellence, Find out just how amazing you are. Click Here to get in on the OPEN.