hanging

Announcements:

BOX BBQ next Sunday, 5/18 (after Open Gym)!! Come enjoy sunshine and good times with us — and bring your favorite dish (we’ll provide the meat)! Note: This potluck does NOT have to be paleo! Let us know you’ll be coming and what you’ll bring on the sign-up sheet at the box. Cheers!

 

Weightlifting: Fitness Tier

Clean Pull

4 rounds of:
1 Clean Deadlift
1 Hang Clean Pull

Weightlifting: Performance and Competition Tier

Clean & Jerk
4 Rounds of:

1 High Hang Clean
1 Hang Clean
1 Jerk

Accessories:

10 minutes to complete:

3×3 weighted negative pull-ups 30×0 tempo

3×5 ring support/negative lower into support/tempo ring dip 30×0

Metcon: Fitness Tier

Partner Sled Drag 50yd down and 50 yd back
6 Russian KBS 53/35
Rest 2:00 min
x3

Rest 5 min

Partner Sled Drag 50yd down and 50 yd back
6 Russian KBS 53/35
Rest 2:00 min
x3

***100% effort work
***If you cannot swing the 53/35# over head as per RX with good form and quickly, do Russian swing and be fast and explosive with hips. If the 53/35 is too easy but you can’t go overhead, then go up in weight.

 

Metcon: Performance Tier

Partner Sled Drag 50yd down and 50 yd back
6 American KBS 53/35
Rest 2:00 min
x3

Rest 5 min

Partner Sled Drag 50yd down and 50 yd back
6 American KBS 53/35
Rest 2:00 min
x3

***100% effort work
***If you cannot do the workout as RX you are NOT TO do this scaled down in weight. Must be done at weight.

Metcon: Competition Tier

Partner Sled Drag 50yd down and 50 yd back
5 KB Snatch Each arm 53/35#
Rest 2:00 min
x3

Rest 5 min

Partner Sled Drag 50yd down and 50 yd back
5 KB Snatch Each arm 53/35#
Rest 2:00 min
x3

***100% effort work
***If you cannot do the workout as RX you are NOT TO do this scaled down in weight. Must be done at weight.

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

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