Wednesday 170524

Congratulations to Coaches Brandon and Elyse on the arrival of their baby boy, Weston Kevin Charleson. Coach Elyse did her last pregnant CrossFit WOD on Saturday!!! 

Monday Memorial Day – We will be honoring Lt. Michael Murphy “MURPH”. Join us at 7a or 9a!

Dynamic Warm-Up – Mobility
Prepare to for..

1A. 4 sets of Front Squat 4-5 reps @ tempo of 4 down 2 bottom x 1 up, try to progress in reps or weight from 2 weeks ago. Started @ 50%  1RM FS climbing 

2A – Single Arm DB Strict Press, 6-8 reps per arm

WOD: Finisher
7 min AMRAP

5 Front Squats (“with heaviest dumbbell used for strict press 2A)
5 Shoulder to Overhead
5 Front Squats
5 Shoulder to Overhead

With a single dumbbell, 5 front squats will be performed with it on one shoulder, then 5 STO with the same arm. Switch arms and repeat. That is 1 round.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through AMRAP.  Ask your coach for help.



C) Clean and Jerk. Alternate, 2 min rest between movements.

C1) 2 clean lift off + 1 clean    5-7 work sets between 75-85%

C2) Dumbbell Split Jerk X4 (2 each leg) pause for 2 seconds in receiving position


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