Power Clean
3-3-3-3-3
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Pull Ups
3-5 reps EMOM for 10 minutes. If you have good pull ups already, make these C2B.
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Extra Credit
100 Double Unders for time (or 5 minutes of DU practice)
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A few notes about this week of training-
1. There’s nothing long- It’s a rather short/ heavy week. We’re still working on our pull ups as you can see. The rest of the week is going to be a mix of weightlifting, gymnastics, an interval metcon and some sprinting. If you want a long day, come to Open Gym on Wednesday and I’ll have a couple of “grinder” options for you.
2. Extra Credit- A few of the days will have some “extra credit” thrown in. Should you do it? Sure but don’t sacrifice working your mobility either.
3. CrossFit Kids starts this week- The younger class won’t start until Thursday the 19th when Coach Kara is back in town. The older class will begin this Wednesday the 18th! Can’t wait!
4. Community WOD- This Saturday at 8:30am is our ComWOD weekend! Invite your FB friends (and your real friends) to join the fun!