Please take note of our upcoming holiday schedule:
- Saturday, December 26
-
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
With a partner, in 22:00 complete 6 rounds of:
- 15-20 Calories
- 20 Single Arm Hang Clean and Jerks
then, with the time remaining complete as many reps as possible:
- Burpee Box Jump Overs (alternate every 5 reps)
Notes
Today’s conditioning is 22-minutes of calories, single arm hang clean and jerks, and burpee box jump overs. You will begin with 6 rounds of calories and clean and jerks. Partner 1 will start working on the calories and, at the same time, partner 2 will start working on the single arm hang clean and jerks. When both partners are done, they will switch stations. This pattern will continue until each partner has done the calories and the hang clean and jerks six times. With the remaining time, you will accumulate as many burpee box jumps overs as possible. That number will be your score.
The calories should take around 1 minute to complete. Adjust the number of reps accordingly. You may substitute a 200m run if you do not have a machine.
The single arm hang clean and jerks should be done with a light dumbbell or kettlebell. The goal is to complete the 20 reps unbroken each round.
Alternate every 5 reps on the burpees. Choose a box height that allows you to move continuously for the 5 reps for many sets.