CrossFit – Sat, Sep 2

Announcements

WSCF Schedule Change

Monday Sep 5th : Closed (Labor Day)

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

AMRAP | 2:00

10 alternating spiderman stretch

10 standing toe touch and reach for the sky

10 plank to down dog (no push-up)

AMRAP | 2:00

10 air squats

10 good morning + jump

10 alternating reach throughs in plank

• Air squats should focus on sending the hips back while driving the knees out.

AMRAP | 2:00

:30 air squats

:30 push-ups

:30 double knee tuck in plank

:30 push-ups

Pre WOD Skill

On a 5:00 running clock:

Squat therapy

BenchMark WOD

The Chief (AMRAP – Rounds and Reps)

5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

— After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
 
SX:
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
More info here

Cool Down

Accumulate:

2:00 Reach, roll, and lift