1/7/14

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Back to the normal schedule today.

Reminder:

This Friday we are hosting CrossFit Shoreside for a Throwdown! This will be the first of many competition style events with Shoreside. Heats will start at 8:30PM. For more information check out our Events Page. There is a sign up sheet up at the gym. Please note whether you would like to do the Rx or Scaled division. Everyone is encouraged to participate. This is a great opportunity to prepare for the type of workouts seen during the CrossFit Open.

Drum roll………..This Friday’s workout for the Throwdown will be…..

10 min AMRAP:

3-6-9-12-15…

  • Hang Squat Clean (115/75)
  • Shoulder to Overhead (115/75)
  • Burpee Over Bar
Strength:

Back Squat:

  • 1×2 @ 65%
  • 1×2 @ 72.5%
  • 4×5 @ 77.5% **Last set is AMRAP, stop 2 reps shy of failure
Conditioning:

3 Rounds:

  • 50 Air Squats
  • 10 Clean & Jerks (135/95) (Grace weight)
Post WOD:

Seated DB External Rotation: 3×8

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