Cleaning House

Sep 13th, 2019

Category: CrossFit

Cleaning House

Sam – Beautiful Form!

Schedule Update – There will be no babysitting this Saturday. Next Saturday we are hosting the Southie Showdown and there will also be no babysitting. Babysitting will resume on Saturday 9/28.

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

Warm-up
90 Seconds Bike/Ski or Row
90 Seconds Plank Hold
90 Seconds Hollow Rocks
60 Seconds Bike/Ski or Row
60 Seconds Hollow Rocks
60 Seconds Sit Ups

Athlete’s choice of machine. Choose whichever one you need the most work on!

Mobility
Quads

Strength
EMOM10
Power Clean
0-4- 2 Reps @85-90%
5-10 1 Rep @90-100%

WOD
40/30 Calorie Bike
20 Hang Power Cleans (115,75)
40/30 Calorie Ski
20 Hang Squat Cleans
40/30 Calorie Row
20 Hang Squat Clean Thrusters

Level 2- 95|55
Level 1- 75|35

Extra Work
12 Rounds
4 Strict Pull Ups
3 Strict HSPU
2 Strict Ring Dips

*WOD Cred Linchpin