“Annie are you OK?”
21-15-9 (option 1) or 15-12-9 (options 2) for time:
How many old-school CrossFit ‘celebrities’ can you spot in this classic video?
Strength
6 Minutes to work up to a heavy single (not a max, but where forms starts suffering due to load) hang power clean (beginner) or power clean (intermediate). This is not a lot of time to do this. Be efficient and use the weight you worked up to last week as a guide.
Back off 20% and do two repetition every minute on the minute for 8 minutes. Take your time between reps.
Conditioning
21-15-9, for time:
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
3 Rounds (not for time) of
*5 burpee penalty each time KB swings are broken. Penalty to be served in aggregate at end of workout.
Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.
Announcing SCF Bring a Friend Day!
By now, you probably have several friends who have expressed a combination of curiosity and intrigue concerning this “CrossFit” situation. They want to know what the deal is with the bruises and whip marks all over your body and why you can’t stop speaking this crazy new language consisting of AMRAPs, thrusters, and snatches. Well, our Bring a Friend Day (March 19th, 21st, and 23rd) will present them with the chance to experience what Solidarity is all about first hand! On March 19th, 21st, and 23rd we will conduct a partner workout and you are invited to bring in your friends to rock the WOD with you! You will act as their Solidarity ambassador for the day and will help guide them through the workout. There are no strings or fees attached; they simply get to come experience a Solidarity WOD with you because we know just how tough it can be to put one into words.
Solidarity hoodies are in the works…
Strength:
Jerk, work up to a 4 rep max, then 2×4@90%
Conditioning:
10 Wall Ball (20/14)
1 Ring Row
9 Wall Ball
2 Ring Row
…
2 Wall Ball
9 Ring Row
1 Wall Ball
10 Ring Row
Rest 2 Minutes
Max Double Unders in 4 minutes