Clean Pull + Clean & Jerk
Read up on how and why to clean pull as well as some demonstrational videos. Good stuff!
Clean & Jerk 80-90%x1x3-5
Clean Pull 110%x3x3
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With one partner working at a time:
AMRAP 20 Minutes:
5 Deadlifts 225/155lbs
10 Box Jump-Overs 24"/20"
15 Wall Ball Shots 20#/10', 14#/9'
In workouts like this, where there is a built in rest period, the intention is to sprint through each round. Attempt to do everything unbroken. During your rest, intentionally try to bring your breathing and heart rates down to normal as quickly as possible. Standing tall, and taking gradually slower bearths will help.
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- Did you miss the doggie meet up yesterday? Check out a clip on our instagram account!
- We had no RSVPs for Kids Club today so it's cancelled! CrossFit Preschool is still on for 10am.
Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo
Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM (starting this Tuesday, July 21st)
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.
Bob Ross Remixed, Happy Little Clouds PBS
This toddler is actually scary good at snatching his plastic barbell
What the hell is your "QL" and how do you mobilize it. CrossFit Invictus