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