0500 and 1130 for CrossFit at the usual place. 0640ish for Olympic Lifting at the usual place as well.
T Shirts are in!!! If you said you wanted one (and many of you did) I have them! The cost is 20 dollars. Bring money and I bring shirts. No money, no shirt. Kapeesch???
Yesterday was certainly interesting. Those 2 WODs together were rough. Either way here are the Ops for today.
20 Prone dislocates
Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)
2 Clean Pulls, pick load
Every 1 min for 10 mins.
1 Squat Clean From Blocks, pick load
Every 1 min for 15 mins.
3 1 1/4 Front Squats, pick load
Every 2 mins for 10 mins.
Complete as many rounds as possible in 8 mins of:
50 Double Unders
20 AbMat Sit-ups
Oly lifting is:
2xCleans then 2xjerks at 60% 70%
2xcleans then 1xjerk at 80 85 90 85%
Push press 5RM; 4×5 at 90%