Points of Performance Make the Difference

Jan 19th, 2019

Category: CrossFit

Points of Performance Make the Difference

Scutti

MLK SCHEDULE UPDATE
Babysitting is on today and we are running a normal schedule all day.  We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.  Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

Warm-up
1:30 on/:30 Rest & Rotate
Jump Rope
Bike
Pull Up Work
Mountain Climbers

WOD (35 Minute Hard Cap)
1200m Run
Then 7 Rounds
3 Hang Squat Cleans (155,105)
5 Shoulder to Overhead
7 Chest to Bar Pull-ups
40 Double Unders
Then
2 Mile Bike

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,55) 600m, 1 Mile Bike

Extra Work
7 Sets of
3 Power Cleans & 1 Jerk
These do not need to be TNG

DISCUSSION 1 Comments

  1. Trevor 01/19/2019 at 6:35 pm

    6 rounds- every 2 min
    5 DL
    3 Power Cleans
    1 Front Sq
    @185
    Rest 2 min

    6 rounds – every 90s
    Same complex @165
    Rest 2 min

    6 rounds – every 1 min
    Same complex @145

    SA DB Press
    4×5 each arm @50

    “Double Acid Bath”
    1000m ski
    1000m row
    2000m bike erg

    12:34.5