CrossFit – Fri, Aug 16
CrossFit – Fri, Aug 16
August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes.
Warm-Up
Warm-Up
*GENERAL WARM-UP*
1 ROUND
10 Toe Touch Jumping Jacks
5/5 Groiner + Twist
5/5 Split Squat
5 Squat + 5 Jumping Squat
5 Push Up to Down Dog
Into…
*SPECIFIC WARM-UP*
2 ROUNDS
10 WB Ground to OH
5 Hang Muscle Clean*
10 Elbow Punches
5 Front Squats
5 OH Press**
*2nd Round perform Hang Power Clean
**2nd Round perform Push Press
Strength – All
Clean and Jerk (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk)
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle
Rahoi (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
http://www.crossfit.com/mt-archive2/008166.html
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
http://www.crossfit.com/mt-archive2/008166.html
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
