WOD - Thursday, 3.17.2016

 

Announcements!
1. T-shirt Pre order.  
We have 2 different shirts for Pre-order at the desk.  
Baseball T's and regular T-shirts/Tanks.  
Sign up at the desk for size/color.  Shirts are $20.00, you can pay cash or charge your account. 
This week is the last week to get your order in!

2. Dr. Jeremy and Dr. Sean will be hosting an Athlete Workshop here at our gym April 2nd and 3rd from 1:00pm to 6:00pm. The focus of the seminar will be about mobility and strength. Together they have been hosting many successful seminars around the country for coaches and athletes that has been very well received from everyday CrossFitters to the very competitive CrossFitter such as Brooke Wells and Jared Stevens who will be attending.  
If you are interested in attending please stop me (Anita) in the gym and I can fill in with information.  
Members of our gym will be getting a discount.

Sign-up @ http://performancecarerx.com/athlete-workshop/

3.  Updated Games leaderboard! -- https://games.crossfit.com/lboards/result?id=1115970

CROSSFIT
WARMUP


10 yoga push ups 10 Squat + rotation 10 side to side leg swings each leg 20 Heidens 5 squat jumps

1) 3x3 Pause Jerks (in bottom of dip) starting with empty and increasing weight each set 2) 3x3 Muscle Cleans Start with a light weight, move up as capable. Use the same weights for both exercises

3x1 Power Clean + 2 Pause Jerks increasing weight each set

3x1 Power Clean + 1 Jerk

WOD: For time:
60 rounds with a KB 53/35# 1 clean 1 waiter squat 1 shoulder to overhead complete all reps on the right arm before moving to the left arm. alternate arms after each round. E2MOM: 1 clean and Jerk @ 70% of Part C

30 rounds each arm cleans are from the hang

FITNESS
WARMUP


3 rounds of: 200m run, 10 beat swings, 5 boot straps 10 kossacks 10 hollow rocks

A) EMOM

25 min EMOM: 1. Assult bike sprint for cal 2. front plank hold 3. 6 box jumps + 10 goblet squats (53/35#) 4. 90m sprint (down the driveway and back) 5 rest

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