Strength:
3RM Hang Squat Clean
New to squat cleaning or Olympic lifting in general? No problem! Your 3RM for the day might be much lighter than your power clean or maybe even an empty barbell. Working on technique here will be much more important than putting up a big number.
WOD:
21 KB Swings 53/35
15 Thrusters 95/65
400 M Run
15 KB Swings
12 Thrusters
200 M Run
9 KB Swings
9 Thrusters
100 M Run
Who’s ready for the first workout of 2013?!
STRENGTH:
Push Press
5-4-3-2-2-1-1-1
Go for a new 1 RM!
WOD:
Max Reps in 2 minutes at each station with 30 seconds of rest between each:
Ball Slams
HSPU or Regular Push Ups
Pull Ups
Squats
Clean&Jerk 65/95
Sit Ups
Burpees
HAPPY NEW YEAR!!
We hope you all had a fun and safe New Years Eve! Just a reminder that we are closed today. The CrossFit Open Competition is around the corner so if you’re looking for something to do today, give 7 minutes of burpees a try!
We are looking forward to an exciting year with all of you! Here’s to hard work, fun and plenty of PR’s in 2013!