WOD: # clean up on isle 12
12 Min EMOM
Even minutes (0,2,4,6,8,10,12)¬†¬† 3 Squat Cleans¬† (Rx is 80% of your 1 rep max clean – if you don’t know your 1 rep or are having a hard time picking what weight to use please see a coach)
Odd minutes (1,3,5,7,9,11)¬† 3 Box Jump Overs (30/24in) + 6 KB Swings (53/35lbs) (Rx + 4 Box Jump Overs/8 KB Swings)
Rest 3 minutes then
CASHOUT/CONDITIONING: Complete 4 Shuttle Sprints (10m, 20m, 30m, 40m) (Rest 15 sec, 30 sec, 45 sec between each attempt)
STRENGTH: Front Squats – (Using 90% of your 1 rep Max) – 5 reps at 75%, 3 Reps at 85%, 1 Rep at 95%
COMPETITOR/NEXT LEVEL STRENGTH:
Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% ‚Äď rest 75 sec.
COMPETITOR/NEXT LEVEL: 1 Power Clean + 1 Hang Clean + 1 Jerk¬†¬† – Every 30 seconds for 5 Minutes.¬† Goal here is to use the heaviest weight possible for all 10 complexes. You can start heavy and go down if needed but the weight used for your last complex is your “score”.
First day of the Fit Bodies CrossFit Biggest Winner 3.0!¬† 3..2..1..Go!!!!¬† Remember to record your points and post any questions you may have in our comments section.
Fellas – Take a look at the front desk for pictures of the Fit Bodies CrossFit WOD shorts.¬† They are Saweet!! Sign up sheet is at front desk as well.¬† We will be ordering these next week so please get your orders in ASAP along with your money.¬† We will not be ordering any extras so don’t miss out!!
Fit Bodies Bloomington CrossFit – Your Time Is Now!!!
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