Wednesday, September 9

announcements

• I’m expecting the shirts on Wednesday. My plan is to announce here and post the order sheet. When you pick up your shirt, please mark your name and size so I know it’s been picked up.

• We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and are happy to do so again. More info HERE.

rx

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

Score: Total time

intermediate

Same as Rx’d

Score: Total time

beginner

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

Score: Load

Skill Work

Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.