15 min to build to a 1RM Power Clean
then…
5 rounds for time of:
– 4 Power Cleans @ 80% of above
– 8 HSPU
– 40 Double-Unders
Month: February 2013
Mark Your Calendars
Just a few upcoming events to put in your calendars..
February 16th (Saturday) – Peticolas brewery tour from 1-3pm. Come to the 10am free workout then rehydrate with some awesome local beer!
February 23rd (Saturday) – FREE foam rolling clinic. Our friends at Airrosti are come to the gym at 11am (after our free WOD) to teach us the art of foam rolling. Learn how to increase flexibility, bloodflow, reduce pain, and the chance of injury.
March 2nd (Saturday) – EDCF is proud to host our first “Fran Jam”. You guessed it! Well will be doing the classic CrossFit WOD consisting of 21, 15, and 9 reps of thrusters and pull-ups. This will be open to all levels (beginners and advanced). Scaling options will be available. Food and drink to follow at a location TBD.
*All events are open to anyone interested. Have a friend outside EDCF? Bring them along!.. Well maybe not to Fran Jam unless your an evil and twisted person.
7 min every 30 seconds (alternating):
– full snatch
– power snatch
*complete both movements at the same weight before adding weight, work on footwork and dropping the hips
then…
For time:
– 20 T2B
– 10 Power snatches 95/65
– 400 m run
– 15 T2B
– 10 Power snatches
– 400 m run
– 10 T2B
– 10 Power snatches
– 400 m run
Box Squat
2×2 @ 95%, 2×2 @ 100%, 2×1 @ 105% or 3RM; rest 1 min
then…
4 rounds for total working time:
– 8 Hang Squat Clean to Thrusters (115/75)
– 12 Burpee Over-the-Box Jumps (24/20)
– 16 KBS (24/16kg)
*rest 2 min
Handstand Push Ups
– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed
3 rounds for time:
– 10 Deadlifts (225/155)
– 20 Box Jumps (24/20)
– 400 m Run
*Rest 1 min