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Clean EMOM

Monday, January 29, 2018
 
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
 
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

 
wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
 
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

 

Register for the CrossFit Open

CROSSFIT OPEN 2018!!!

The CrossFit Open is

Feb 22 – Mar 26

All FRIDAY workouts will be the Open Wod.

FRIDAY NIGHT LIGHTS!

Each Friday at 6:30pm we will be running the Open Workouts!

We would love for you to come workout, judge and cheer!

If you plan to participate in the Open for scoring, please register

If you plan to help judge – please take the judges course. We will post the link as soon as it is released.

 

 

 

Thursday Workout

Back Squats

Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 

Wod

3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20
 

REST

Tabata Pullups
8 rounds 20 sec work/10 sec rest

C2B or Pull ups

 

Madmobi

Hamstring Stretch
Lat Stretch
Calf Stretch
Press ups