CrossFit – Fri, May 26

Announcements

Memorial Day Holiday Schedule Changes

5/26 – Reduced Hours – No Evening Classes – Last Class 12PM

5/28 – MURPH WOD & BBQ – No Other Classes/ Open Gym

5/29 – Closed – Memorial Day

5/30 – Reduced Hours – First Class 9:30AM

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each) (No Measure)

1:00 jump rope

10 hamstring kick-ups/leg

10 counterbalance plate squats

– Perform any style of jump roping (singles, single-leg reps, backward, etc.)

1:00 mixed singles and doubles

10 good mornings (barbell or unweighted)

10 front squats

– Hold the bottom of each good morning and each front squat for :01.

Remaining time: double-under practice

Pre WOD Lifting

Power Clean (On a 10:00 clock:
3 unbroken power cleans

– Build to a load heavier than workout weight.
– Rest :45-1:30 between sets.)

Mini Round

1 set:

30 double-unders

3 power cleans (workout weight)

– Cleans may be singles or unbroken.

WOD

230522 (AMRAP – Rounds and Reps)

AMRAP 7:

30 double-unders

3 power cleans (135/205 lb)
SX:

AMRAP 7:

:30 double-unders / attempts

3 power cleans (105/155 lb) (65/95 lb)

Cool Down

1 set:

1:30 lacrosse ball foot/side

1:00 straddle stretch