6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Gym Rule: You’ve got to be able to do 3 strict pullups before kipping.
10 Tools for Getting Better at Pull-Ups. BreakingMuscle.com
Workout of the Day (WOD)
A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk
B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.
And coming Saturday…
4 Rounds For Time
10 Box Jump Overs (24/20”)
20m Mini Sled Push (50/25)
Each round movements may be completed in any order. Once you start on a movement all reps for that movement must be finished before moving on to the next.
20 minutes as many rounds as possible (AMRAP)
15 Air Squats
Class Times: 10a class, 11a open gym