Hump Day is Power Day

Great turnout yesterday as we kickoff the first week of the new year.  Getting into a consistent routine now will set you up for success for the rest of the year.  CrossFit consistency results in CrossFit badassery.    

Wednesday’s Skill:

Squat Clean

3 – 3 – 3 – 1 – 1 – 1

Workout of the Day (WOD):

Every minute on the minute for 10 minutes:

5 pull-ups (chest to bar for advanced)

3 front squats (155#/103# for women)

1 shoulder to overhead (155#/103# for women)

For every failed or skipped minute, row 500 meters after the WOD

Beginner Skill:

Deadlift

3 – 3 – 3 – 3 – 3

WOD:

15 minute AMRAP (as many rounds as possible) of:

10 sumo deadlift high pulls

20 box jumps

10 kettlebell swings

Power Hour/Strength Class

Part 1

5 back squats at 65% of 1 rep max

5 back squats at 75% of 1 rep max

5+ back squats at 85% of 1 rep max (do at least 5 but as many as you can)

Part 2

90 second AMRAP of push presses (95#/63# for women)

90 second AMRAP of deadlifts (225#/165# for women)

Part 3

2 sets for max time of flex arm hang

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Adrianna has been consistently doing CrossFit for 6 months and gets stronger and faster every time.

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Jesse has fully embraced the awesomeness of the Wednesday Power Hour.

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Vargas was repping out the 225# deadlifts like they were nothing.

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Don’t let those arms lock out.

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This was not easy by any means.

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Mateo holding on for dear life.

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