WOD – Sat, May 16
🗣 SCHEDULE CHANGES/EVENTS THIS WEEK
💚 Come join us for our first Wednesday yoga class! 5/13 at 7:15pm
💚 Open gym hours this coming Saturday (5/16): 10am-4pm
💚 The gym will be closed on Saturday from 4-7pm for a private event
💚 Saturday Watch Party! Join us at the gym at 7pm to watch Teague Vigil's MMA fighting championship!
💚 Come join us for our first Wednesday yoga class! 5/13 at 7:15pm
💚 Open gym hours this coming Saturday (5/16): 10am-4pm
💚 The gym will be closed on Saturday from 4-7pm for a private event
💚 Saturday Watch Party! Join us at the gym at 7pm to watch Teague Vigil's MMA fighting championship!
Intent
Saturday Crossfit (Time)
RX Conditioning
5 rounds for time
20 V-Ups
10 Box Jump Over (30/24)
5-4-3-2-1 Cleans
Intermediate
20 Alternating V-Ups
10 Box Jump Over (24/20)
5-4-3-2-1 Cleans
Baseline
20 abmat sit ups
10 box jump over (18/12)
5-4-3-2-1 cleans
Male RX: 135, 155, 175, 195, 205
Female RX: 95, 105, 115, 125, 135
Male Int: 95, 115, 135, 155, 175
Female Int: 75, 85, 95, 105, 115
Baseline: Athletes choose a weight that mechanics will stay consistent throughout the entire workout. If mechanics are well, can add weight later in the workout appropriately.
The cleans decrease in reps each round but get heavier. So round 1 you will do 5 cleans, then 4 cleans on round 2, and so on…
Today we mix another fun style ladder of lifting with some precursor movement before the lift. The goal is to challenge the core, hip flexors, and legs before each set of cleans. This makes mechanics the utmost importance as the weight gets heavier. Athletes should be able to execute moderately fast singles on each set of weight. If you find yourself having to walk away from the bar and take excessive time to catch your breathe before the next rep you have gone too heavy.