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up down power cleans

FRI 09.14.18

By | WOD | No Comments

Kathy, September MOMber of the Month, throwin some weight around during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 Rx

And coming Saturday...

Partner WOD
5 Rounds For Time [30 min cap]

400m Run (200m relay)
30 Med Ball Sit Ups (20/14) [Rx+ GHDSU - no weight] 400m Run (200m relay)
30 Ring Dips
Post time to complete the WOD. Ex: 22:13 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday...

TBA

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal