Remember, tomorrow, July 4th, we will be hosting our "Bring a Friend for FREE-dom."
Our workout will be grueling...but geared so that even your best friend that thinks you're a maniac for doing CrossFit will be able to participate. Bring your friends, have a great workout, grab a cold one and celebrate our independence together!! (Please sign up you and your friends on mindbody so we can get a body count!)
On July 4th, there will be one class: 9:30AM.
Followed by Open gym 10:30AM-noon.
Evening classes will be closed July 4th.
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
A. Strength: Power Clean and Jerk Complex (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Power Clean & Jerk
You may reset before the power clean & jerk.
8 Power clean and Jerks (155/105)
Time cap: 21:00
Bump the weight a bit from last week's workout and try to match or beat your time.
Extra Credit: V-ups
Contemplating where coach is going with this conditioning progression....
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