Hope that everyone had a relaxing weekend and is ready to get back into the swing of these workouts. We have quite a few people who just finished Foundations and/or existing CrossFitters who moved here from out of town. Remember if there is anyone you don’t know in the classes, please introduce yourself.
19 MIN AMRAP
5 Hang Power Clean 135/95 lbs
15 Hand-Release Push-Ups
Pictured below, Justin, one of our new members, at the FarmFit event rucking with Helen.
Justin Helps helen
Teams of 2 or 3:
100 Deadlift 185 / 135
100 Calorie Row
100 Kettlebell Swing 55 / 40
100 Wall Ball 20 / 14
Every 7 minutes everyone runs a 400m. Can’t start working out until everyone is back from the run.
And now for a classic little metabolic conditioning workout to round out the week. Hope that you are enjoying this weeks programming – its a merry romp (yes, I just used those words – that’s for you Joel!) through the different CrossFit workout styles.
AMRAP 15 Minutes
1 Rope Climb (or Sub 10 Pull-ups)
3 Squat Cleans 155 / 95 #
Challenge: try 185 / 115 for the Squat Clean!
I know that a few of you have already figured out that this weeks programming is brought to you from the mind of Fernando. Hope that you are finding it as fun as I am. Wednesday’s workout is meant to take a little of the intensity off as compared to Tuesday. However, these EMOMs are a great way to learn how to properly pace yourself. You need to complete these activities within the minute. Your score is the number of reps that you completed within the time required. If you fail at any one round, then your score is the highest round that you completed. However, you still continue on to complete out your 10 minutes by doing the best that you can do.
EMOM for 10 minutes
Even Minutes: 5 Deadlifts 225 / 135
Odd Minutes: 10 Burpees
Teams of 2 or 3:
Complete Max Box Jumps in 7 minutes
In contrast to the deadlift / burpee pairing, check out this cool picture from FarmFit – matching teammates, finishing the ruck run strong!