Tuesday, April 22

We love jiggly legs!!!

Nice job today everyone!!!

Pull-ups are looking better, squats are getting deeper, everyone is really doing a great job!!!!!

 

KEEP UP THE GREAT WORK!!!

 

Nick representing CrossFit Bane this past Saturday at his Strongman comp!!

Nice work Nick!!!!

700lb yolk walk
700lb yolk walk
Conan's wheel... 600lbs.
Conan’s wheel… 600lbs.
Just hanging out with 330lbs of solid concrete!
Just hanging out with 330lbs of solid concrete!

 

Monday Results!! Keep kicking ass guys and gals!!!
Monday Results!! Keep kicking ass guys and gals!!!

 

Tuesday, April 21

 

Warmup:

 

500m row

Tricep smash (1 min each arm)

Banded arm stretch

Burgener warmup – Clean version. (3 reps each position) If you are new to the Burgener warmup, use a PVC. If you are familiar with it, use weight.

 

Skill:

 

Power Clean

3×3

 

*If you are comfortable with the movement, use this time to establish a 3 rep max.

*If you still are new to the Power Clean, work on the basics of the movement and do a light to moderate 3 sets.

 

20 min. cap

 

WOD:

 

5 rounds

10 Power Cleans (135/95)

10 Ring Pushups

 

Cashout:

 

FT

Plank hold with 45/25 plate