Bryan
Warm-Up
Coach’s choice
WOD prep
3-Position Squat Clean
Build to a Heavy Complex
Position 1 – Pockets
Position 2 – Above the knee
Position 3 – 2″ from the floor
WOD
Freeze Frame
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135,95)
Option 2:
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (115,75)
Option 3:
3 Rounds:
15 Ring rows
12 Lateral Barbell Burpees
9 Squat Cleans (95,65)
Post WOD:
Banded bully 2 minutes per side.
CFS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.
- Sunday, 12/31
8:30am Adult CrossFit (Childcare will be offered)
10:00am Adult CrossFit - Monday, 1/1
11:00am BootCamp (this class will be combined with the Adult CrossFit class)
11:00am Adult CrossFit
-No kids/Teens classes - Free class Friday 1/5/17
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Just trying to keep waking up for the 5:30 class.
Bench press x 10 (95 / 115 / 135 / 145)
WOD 4:20…3 RFT (15 ring rows, 12 Russian twists (10# ball), 9 sit-ups (10# Ball)).
Freeze Frame: 12:19 8C2B | 70# Squat Clean
80# Squat Clean Complex (yes, I do have a complex)
It was a challenging little triplet…a Burpee sandwich.
Nice to see JD this morning – I too am just trying to keep waking up for the 5:30am class. Thanks as always for the coaching cues CC!
11:43
#135
Round 1 was C2B’s. Other 2 were PU’s
Squat clean complex: 110
Freeze Frame: 12:06 (10 pull-ups, 80#). The first round I did 6 chest to bar and then lost them! Finished with 4 pull-ups, and then did 10 pull-ups the next 2 rounds.