CrossFit, Bodywork, Sweat & Da Daily D WODs Fri June 5th 2020

Saturday Open gym 9-11 starting this week

The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!

New Mask rules start on Monday! Yay! While walking into and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else.  You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.

CrossFit:

Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy. Score is max of both lifts combined. (2’s or 1’s, whichever you decide)

EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (keep climbing)

*Just to be clear, you’re on each station for 4min. straight.
*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going. Should be a little heavier than the Monday weights

Bodywork:

25min. Running Clock…

50-40-30-20-10
Squat Jacks
Up-Downs

Immediately into;

10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)

Immediately into;

Max Chair Step Ups in remaining time

Sweat:

Friday Party WOD:

35min. to finish…
400m Run
50 Back Squats 95/65lbs
400m Run
50 Toes-To-Bar
400m Run
50 American KB Swings 53/35
400m Run
30 Back Squats 135/95lbs
400m Run
30 Toes-To-Bar
400m Run
30 American KB Swings 70/53

*Notice that 2nd round goes up in weight and the reps decrease. Should be a fun day 🙂

Da Daily D:

For Time:
75 Burpee Pull-Ups
*3 DB Thrusters 45/30s at the top of each minute until finished
*Start with Thrusters