Strong & Capable

Feb 26th, 2020

Category: CrossFit

Strong & Capable

Heather

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience!

Warm-up
1:00 Work/:15 Rest and Rotate
1. Burpee
2. Front Squat
3. Burpee Step Up
4. Tall Clean
5. Burpee Box Jump

Mobility
Banded Hamstring Stretching
Banded Shoulder Stretching

Strength
EMOM5
2 Clean and Jerks- Starting at 70% and building

Rest 2 Minutes then

E2MOM12
1 Clean and Jerk
85%
90%
95%
98%
100%
102%

*If you are participating in the Nutrition Challenge, be sure to record your results to compare to your 1RM from the beginning of the challenge.

WOD
3 Rounds
15 Hang Squat Cleans 115|75
15 Burpee Box Jumps 24|20

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

Extra Work
30-20-10
Cals Woodway Treadmill
1 Peg Board*

ADV – 3 – 2 -1
Sub Rope Climbs where necessary