- Just a reminder - our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. today and from 7:30 a.m. to 10:00 a.m. on Saturday. Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training. For those of you doing the conditioning workouts, today's conditioning will start at 7:20 p.m.
- If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at firstname.lastname@example.org.
8 min AMReAP of presses, 115#/73#
Each time you break, do 50 double-unders. A break is any rest in a position other than the locked-out, overhead position (e.g., resting the bar on your shoulders would constitute a break).
8 min AMReAP of hang power cleans, 205#/133#
Each time you break, do 30 squats. A break is any rest in a position other than having the bar hanging in your hands (e.g., resting the bar on your shoulders would constitute a break).
We will split into two groups for these metcons. Group A will perform Metcon 1 while group B counts reps, then Group B will perform Metcon 1 while Group A counts reps. We will then repeat this two-stage process for Metcon 2. (Courtesy of CrossFit.com)
Mob your shoulders for at least 2:00/arm.