CrossFit – Wed, Apr 26

Announcements

May’s Monthly Challenge

Pre/ Post Class 400M Run

You can accumulate up to two points per day completing a run before or after class.

You do not have to do both, each run is a point.

To update, simply create a tally of points on the whiteboard, Running in WODS does not count.

HAVE FUN & JOIN US FOR THE CHALLENGE!

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

5 inchworms

10 walking lunges

20 mountain climbers

10 walking lunges

20 forward and back leg swings (10 each leg)

Loading Up

On 5 Min Clock:

1 set:

5 touch-and-go power cleans

2 sets:

3 touch-and-go power cleans

Olympic Weightlifting

Power Clean (9 sets for load: Every 2:30:
5-5-3-3-3-1-1-1-1:
Power cleans)

—Touch-and-go reps on the sets of 5 and 3

—Retest from 230222

— Start the first power cleans around 75% (6 RPE) of your best lift.

— Building to a heavy single or new PR

Power Clean

Power Clean

Cool Down

1 set:

1:00 foam roll upper back

1:00 seated straddle stretch

1:00 forearm stretch