Widow Maker

(A) Goodmornings 3x3 Medium Load
Back Squat 20rep Max (2attempts) *Recommend first working set be 50-60% 1rm

(B) EMOTM 10min
5 Deadlifts 100/70
10 Burpees

4/6/2012

(A) Five sets of:
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

(B) 21run15run9
(run CFP 250 between rounds)
Wall Ball 10/9ft
TTB

Post Created 02/06/2012 8:35:58 PM

Because of the casual nature we have had in putting tomorrow together, the heats will be finalised once everyone we see who turns up etc.. You will have the same Team mate Judge you & you them, however if a curve ball comes our way with ANYTHING, we will simply pull together & do whatever needs to be done. (Just think Xmas EVA, but with judges)
Ok, here's the Juice!!! In no particular order. We got 3 scoring opportunities tomorrow.
(A) One workout has the movements Sandbag Ground to shoulder throw (The Rxd weights will be dependent on your experience) & Broad Jump & Running.

(B) The Growlers could rear their heads.

(C) The usual CrossFit suspects like Deads, Dumbells etc.

There you have it, & you know me & my Randomness. So if & probably will, I have a light bulb moment, some other elements MAY pop up.
As earlier post, we will aim to have 1st Heat at 10am with lunch around Lunch time.
Oh, almost forgot. There's 3 scoring opportunities + a timeslot for any FEATS OF AWESOMNESS

H.C.

In House Throwdown

Tomorrows In House Throwdown will be on rain, hail or Shine. If you can arrive 9:30am for a Heat #1 Workout at 10
I'll post more details within couple hours re workout descriptions etc.
Glenn

Twice The FUN

(A) Snatch 1RM
THEN Within 5 Lifts
Clean & Jerk 1RM

(B) Double Tabata
(Alternate movements for 16 Rnds)
Banded Pushups + Banded Hover
**Only use band for pushups if your regular pushups are adequate. Coaches discretion.