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Tuesday 8/29/2017

Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a Hero Wod.

Mel and Andy

Warmup:

500 m row

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 snatches

10 push ups

10 kb situps

Workout warmup:

5x3 Dead lifts working up to a heavy triple

Workout:

CrossFit Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155 / 100
12 Push-ups
15 Box Jumps, 24″ / 20″

Endurance:

4 rounds for reps:

1 min goblet squats (20/12kg)
1 min kb swing (20/12kg)
1 min DU's
1 min KB or DBsingle arm push press, alternate arms every 5 reps (20kg/12kg)
1 min cal row
3 min to run 400m

Repeat on the 8 min for 4 rounds

O lift:

Cleans:
5 rounds of:
2 clean pulls + 2 power cleans + 2 hang power cleans + 2 squat cleans
Start at 70% of your max power clean.

Skill:

5 rounds:

15 GHD Sit ups

10 kipping dips on fixed bars

 

Earlier Event: August 28
Monday 8/28/2017
Later Event: August 30
Wednesday 8/30/2017