Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Every 1:30 for 8 rounds:
- 1 Power Clean + 1 Push Jerk
Notes
Today’s strength is power clean and jerk. You will perform 1 power clean and jerk every 90 seconds for 8 rounds. You may build in weight or choose a weight to maintain across all 8 rounds. At the heavier weights, you may need to pause and settle in the front rack before performing the jerk.
Conditioning
For time, complete 3 rounds of:
- 15 Shoulder to overhead
- 15 Toes to bar
- 30 Double Unders
– Rest 2:00, then complete 3 rounds of:
- 15 Hang Power Cleans
- 3 Wall Walks
- 30 Double Unders
17:00 time cap (including rest)
Notes
Our workout today is a triplet of shoulder to overhead, toes to bar, and double unders, followed by a 2-minute rest before another triplet of hang power cleans, wall walks, and double unders. Your score is the time to complete both workouts including the rest minutes or the number of rounds and reps completed under the 17-minute time cap.
The barbell weight should be light-moderate. You want to be able to do the shoulder to overhead and the hang power cleans in 1-2 sets each round.
The toes to bar should be completed in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
The wall walks should not take longer than 1-minute to complete. Adjust the number of reps or the target height to stay within the intended stimulus.