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CrossFit 2/5/2018


CrossFit 2/5/2018

Announcement:  Both gyms will be closed Saturday Feb 10th.  We are hosting (and have tons of coaches and members competing in New WODs on the Block.  Come cheer them on.  It will be at our downtown location.

Warm Up

Mobility – Shoulders

2 sets of:
10 ring rows
30 sec crab bridge
5 cossack squats (ea side)
30 sec plank

Then 5,4,3,2,1 with an empty bar:
hang muscle clean
hang power clean
push press
push jerk


5 Rounds for tim
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Health: 75/55
Performance: As Written


A1) Bent Over Row 4×8@2020 Rest 60 sec
A2) Single Arm Half Kneeling DB Press 4×8@2020 Rest 90 sec
B) High Hang Snatch 6×3 Rest as needed