Coach Cam breaking down the WOD to the 6:00am crew
In Teams of 2 complete- 3 Rounds of:
40/32 Calorie Bike/SkiERG/Air Runner/Row
20 Bar Muscle ups
40 GHD Situps
20 Single arm dumbbell shoulder to overhead 75lbs/50lbs
*Quality reps, not for time but move with purpose*
*Partition calories and reps as needed*
*One Athlete working at a time*
Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed
Weightlifting Wednesdays
Front Squats: 3-3-3-3-3 (85%)
Push Jerk: Work up to heavy 3 Rep
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From shoulder press to push jerk the movements become increasingly more athletic, functional, and suited to heavier loads. The progression also increasingly relies on the power zone. In the shoulder press, the power zone is used for stabili- zation only. In the push press the power zone provides not only stability but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat. The role of the hip is increased in each exercise.
Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed
Will
*****The Gym will be closing today at 1:00pm due to the weather*****
3 Rounds for time, resting 3:00 minutes between rounds
3 Rope Climbs
25/20 Calore Bike/Air Runner
15 Burpee BGO
25/20 Calore Bike/Air Runner
3 Rope Climbs
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Katie
Ale
OPEN GYM: 9:30am-11:30am
CrossFit Kids: 11:30am-12:30pm
CrossFit Teens 12:30pm-1:30pm
3 Rounds, not for time:
10 Single arm bent over row (each arm)
20 Banded Scap Squeezes
25 Glute Bridges
50′ KB Waiters Carry (each arm)
500m Row
3 Rounds, Resting 3:00 Minutes between rounds
100 Double Unders
10 Bar Muscle Up
100ft Handstand Walk
10 Bar Muscle Up
100 Double Unders
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