Friday 8/26/16

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THIS WEEKEND ANNOUNCEMENTS:

Saturday — Normal WOD times (8am, 9am) — to cap off our month of mainsite (crossfit.com) programming, we will be doing a classic benchmark — the CrossFit Total (total weight lifted of a 1-Rep Back Squat, Deadlift, and Strict Press). The goal is to find a heavy 1-rep for the day on each lift — note that these will NOT necessarily be your lifetime PRs on each! Come on in to work with and cheer on your friends and have some fun. This is a great opportunity for experienced athletes to gauge their progress and for newer athletes to get a baseline for our next strength cycle to start in September. Hoping to see many of you there! 

Sunday — Yoga (9:30am) with Gina, Open Gym (10:45am-12:30pm)

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Bodyweight Strength

10 minutes to work on strict pull-up progressions or weighted pull-ups

Conditioning

AMRAP 14 minutes:

15 Chest-to-Bar Pull-Ups
15 Burpees
15 American* KB Swings (53/35)

*Perform Russian swings if unable to keep lumbar extension, or not comfortable with movement

Cool Down

Lax ball pec/chest smash (against rig or wall) – 2 mins/side

Lax ball lat smash (on floor) – 2 mins/side

Categories: WOD

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