Friday, September 4
announcements
Sunday Session this week: Rebuild
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Today’s WOD is the same as today’s on CAP/Beyond the Whiteboard for those tracking your data.
rx
21-15-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 15-12-9 calories.
Score: Total time
intermediate
15-12-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 12-9-6 calories.
Score: Total time
beginner
15-10-5 reps for time of:
Clean and jerks (35/45 lb)
Echo bike calories
– Women perform 12-8-4 calories.
Score: Total time
Videos
Intended Stimulus
5:00-7:00.
Fast-paced effort.
Light load on the clean and jerks that allows for 21 reps in under 1:30.
Moderate to hard pace on each bike effort.
Skill Work
Post-workout strength
Until the clock hits 20:00:
Build to a heavy 1-rep power clean and jerk