CrossFit – Wed, Aug 28
We just finished 15 weeks of the “Hulk Out” cycle, Week of 8/26 is DELOAD Week! Try not to go 100% effort on all the Metcons and use this week to work but recover, try to work on some skill work like Double Unders, Hand Stand variations at the end of class for 5 mins at a time and don't forget to stretch and cool down.
A new cycle will be coming at us week of 9/2.AED Goal is close! Need about $400 more to make our Gym a safer place
We are close to our goal, still a few NoBull “Magic in the Movements T-shirts available”. $50 Donation for the shirt or If you would like to donate anything without a shirt Jenna's Venmo or cash works best.
Warm Up
Power Clean + Push Jerk (5 Sets (1 Set every 60 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1rm Power Clean)
1 Power Clean + 1 Push Jerk @70-80% 1rm Power Clean)
from the floor, perform the prescribed number of Power Cleans followed by the prescribed number of Push Jerks
Focus on Technique
Metcon Warm Up
Movement Prep
2 Sets
1:00 Row or Ski
15 Banded Good Mornings
10 Russian Kettlebell Swings
10 Box Step Ups
-Then-
Warm up to full kettlebell swings
Workout Prep
1 Set at pace
2 Kettlebell Swings
2 Box Jumps
Clue (Time)
For Time
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (30/24)
Time Cap 14 mins
Repeat from August 9, 2023
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgner Warmup (Clean)