Wednesday 6/10

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A1. DB walking lunges 

20 reps x 3 sets 

A2. DBU skill work

1 minute practice/skill work x 3 sets  

A3. Strict K2E - 7 reps x 3 sets - focus on slow ascent tucking knees as high as you can and slow and controlled descent with no kip at bottom  

Wod: 

9 minute amrap 

3 Hang Power cleans (95/65)

3 k2e

6 hang power cleans 

6 k2e

9 hang power cleans 

9 k2e

….

…etc, etc 

Performance:

Strength:

A1. back rack reverse step lunges 

20 reps x 3 sets 

A2. dbu’s 

Max effort UB set x 3 sets 

A3. Strict T2B - 7 reps x 3 sets - focus on straight legs keeping body upright and not leaning back to raise legs, with a slow and controlled descent

Wod: 

9 minute amrap 

3 Power cleans (135/85)

3 T2B

6 power cleans 

6 T2B

9 power cleans 

9 T2B

….

…etc, etc