Wednesday 8-15-18
Today’s workout is a short and sweet, hard and heavy workout. Coaches will help you to warm up and pick an appropriate weight for the workout. Athletes will most likely be dropping the bar for every rep of the cleans (which should be the same weight as your deadlift). For all three sets, your cleans should look the same all the way through (except for maybe catching them a little lower each time). Take your time moving through the workout and make every rep look the same from start to finish. Deadlifts should ideally be unbroken and the Handstand pushups scaled to your ability level.
This workout is a full body assault so maintain your composure, pay attention to your body and tell yourself how long to rest for in between reps.
Keep Fit & Have Fun Everyone!
CrossFit:
A.
3 RFT
“Body Break”
3 Bar Muscle Ups
6 Cleans @ 130/185#
9 Deadlifts @ 130/185#
12 HSPU @ 25/45
B.
3 Rounds NFT
12 Bi-Lateral Hammer Curls
6 Chin Ups @ 31×1
Fitness:
A.
3 RFT
“Body Break”
3 Pull Ups / C2B
6 Double Bell Clean & Front Squat @ 40/60#
9 KB Deadlifts + 100’ Loaded Carry @ 40/60#
12 Pike Push Ups / Push Ups @ 25/45#
3 Rounds NFT
12 Bi-Lateral Hammer Curls
6 Chin Ups @ 31×1
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