Stay on top of your weekly score sheets! Babes and Barbells tonight at 630 PM Open Gym tomorrow 830-11 AM CrossFit Kids today at 10 am.
WARM UP Ride or Row 20 Cals 2 rds 8 V Ups 8 Headcutters 8 Lunges Dynamic Stretch
STRENGTH Clean Warm Up w/ some overhead work 5 Min EMOM 2 Hang Clean and Jerk 2 Clean and Jerk 5 Min EMOM 3 Clean and Jerk (work to heavy)
WOD Workout 15.1 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.)
Masters Scaled (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 9 minutes of: 15 sit-ups 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 15.2 6 Min to establish a 1 rep max clean and jerk
ICING Foam Roll Iron Scap Have an amazing weekend!
