WOD - Thursday, 2.4.2016

What's Happening

1.  February Attendance Challenge --- you workout -- you get free stuff.  Make sure to sign-in for class to get credit towards the proshop
2.  Sign-up for the Open @ games.crossfit.com -- we will be hitting these workouts every Saturday as a community and top scores win prizes from awesome sponsors.  
3.  Lil Riki will be hosting a flexible dieting meetup this Friday.  Details on the white board.
 


CROSSFIT
WARMUP

10 Alternating Push up shoulder taps 20 second pronated bar hang 10 inch womrs 20 second supinate bar hang

With a partner: Double KB overhead hold 7 burpees 10 air squats 3 rounds each

STRENGTH/OLYMPIC LIFTING

PART A) Superset: 1) 3x5 Press from Split starting with empty and increasing weight each set if possible 2 )3x3 Clean Pull Unders same weight as above

PART B) Superset: 1)3x5 Clean Lift Offs (3 seconds up-3 second pause-3 seconds down) increase weight each set 2)3x3 Hang Clean + 1 Jerk from above knee same weight as above

PART C) 3x2 Pause Clean + 1 Full Clean and Jerk

WOD

WOD: 7 rounds for time:
1 "heavy" clean and jerk
5 Goblet squats 70/53#
7 RKB Swings 70/53#

Weight for clean and jerk should be heavy but doable ~75% 1RM Record load and time.


FITNESS (11AM)
WARMUP

2 rounds: 1 length of walking samson lunges, 2 lengths side shuffle, 10 air squats, 12 beat swings

EMOM

8 min EMOM: 20 - 30 DU

WOD

20 min AMRAP: 5 pull up, 10 push up, 15 squats