- 1415 – 1540 Open Gym
- 1550 CrossFit class
- 1700 CrossFit class
- 1715 Washington Park Class (M & W only)
- 1810 CrossFit class
- 1920 Barbell (M, Tu, & Th)
Strength
Shoulder Press
- Build to a heavy single
- Drop 10% and perform 2 sets of 1 rep
Notes
Today’s strength is strict press. You will build to a challenging set of 1 reps with a :01 pause overhead each rep. After you find your heavy set of 1, take 10% off the bar and perform 2 more sets of 1.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
6 Rounds for time
- 400m Run
- 12 Alternating Single Arm Hang Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is 6 rounds of running and single arm hang clean and jerks. Your score is the time it takes to complete all 6 rounds or the number of rounds and reps completed under the 20-minute time cap.
The runs should take no longer than 2:15 each round. Adjust the distance accordingly.
The single arm hang clean and jerks should be completed with a moderately challenging weight. If you are using a dumbbell, alternate hands every rep. If you are using a kettlebell, alternate hands after 6 reps. The weight should be challenging each round, but because you have a long run in between rounds to shake your arms out, you should still aim to complete 12 in a row.