17.7.14

17.7.14

 

Please remember that today is the last day for pre-orders for the Barbell Club shirts!

 

Also, if you are planning on attending the comp class on Saturday. Please be warmed up and ready to go right at 8am.

We have a lot to do and not much time to get it all in.

And also remember, we do not go over movements during class. This is an advanced class for those that know all the CrossFit movements.

Thank you for understanding.

 

Friday, July 14

 

Warmup:

400m Run

Then:

2 Rounds

5 Inch Worms

10 Push-ups

15 Air Squats

 

Strength:

Hang Squat Clean

2-2-2-2-2

 

Working up to a heavy set of 2.

MUST BE TOUCH AND GO. Can NOT drop the bar between the 2 reps.

 

WOD:

FT

10-8-6-4-2

Squat Clean (205/125)

HSPU

 

Capped at 15 mins.

 

Goals/Rules/Scales:

1 – Squat Cleans should be scaled to heavy singles. You don’t want to be doing the 10 touch and go.

2 – Scale weight so that you finish the WOD in UNDER the cap.

3 – Scaling options for HSPU:

HSPU = 2x the push-ups OR push-ups (beginners only)