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CrossFit 10.17.16

16
Oct

CrossFit 10.17.16

Announcements

This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at 9:15am and we will begin the warm-up promptly. All members and guests welcome, any members who bring a guest will receive a $5 Starbucks gift card. Bring cash if you’d like any Fitaid/Bottled Water/Rx bars. FYI- there are no restrooms available at the park.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Discuss WOD (Strength&METCON)

Scaling: Rx weight= 135/95#, No heavier than 50% 1RM squat clean, C2B- Jumping chest to bar or Ring rows

Warm-up

Spiderman lunge :90 per leg

Goblet squat hold, 2 minutes

Then;

2 rounds:

5 Barbell Front squats, SLOW

5 Shoulder press

5 Push Jerks

5 Hang Squat cleans

Warm-up to moderate Power Clean and jerk

Weightlifting

Every 2 minutes for 12 minutes:

Power Clean + Power Clean and Power Jerk

Progress in weight

Record heaviest set

Power Clean

Power Clean and Jerk

Perform a clean received above parallel and execute a power jerk to overhead.

Metcon

Warm-up pull-ups with 2 x 10 Banded face pulls and Pull aparts

Metcon (Time)

14 min time CAP

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean

1-2-3-4-5-6-7-8-9-10

Chest-to-bar Pull-ups