CrossFit – Wed, Feb 22

Announcements

Class Schedule Change: Thursday 4PM Class will be cancelled (2/23 & 3/2) For the Open Announcement. If you would like to do your Open WOD during that time, come in and we will have extra people here to judge you !!!

Westshore CrossFit – CrossFit

Warm-up

MED BALL TOSS WARM-UP (No Measure)

1 Round: (8 Min)
-Athletes partner up in groups of two or three.
:15 rest b/t movements

:45 granny tosses
:45 bounce passes
:45 chest passes
:45 side tosses, right
:45 side tosses, left
:45 roll passes
:45 reverse roll passes (stand backs toward each other and through the ball between legs)
:45 overhead throws

Loading Up

EMOM 5:

5 quick single power cleans

– Gradually increase loading to first working set weight.

Weightlifting

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

Lift for quick singles every set; no touch-and-go reps.

Push limits today and go for new PRs, but not at the expense of sound form.

Cool Down

Stretch (Checkmark)

2-3 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side