Back to the normal schedule today.
Reminder:
This Friday we are hosting CrossFit Shoreside for a Throwdown! This will be the first of many competition style events with Shoreside. Heats will start at 8:30PM. For more information check out our Events Page. There is a sign up sheet up at the gym. Please note whether you would like to do the Rx or Scaled division. Everyone is encouraged to participate. This is a great opportunity to prepare for the type of workouts seen during the CrossFit Open.
Drum roll………..This Friday’s workout for the Throwdown will be…..
10 min AMRAP:
3-6-9-12-15…
- Hang Squat Clean (115/75)
- Shoulder to Overhead (115/75)
- Burpee Over Bar
Strength:
Back Squat:
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5% **Last set is AMRAP, stop 2 reps shy of failure
Conditioning:
3 Rounds:
- 50 Air Squats
- 10 Clean & Jerks (135/95) (Grace weight)
Post WOD:
Seated DB External Rotation: 3×8