WOD for Tuesday 100510 — – Click Here For Today’s Schedule
Clean & Jerk
Warmup: 5 reps @40/50/60% 1RM
Work: 5 sets of 4 reps @75% 1RM
20-15-10-5 Reps For Time:
Back Squat (1x bodyweight)
Burpee Box Jumps (20/16)
Post C&J Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Clean and Jerk and then 5 work sets at 75% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Cleans should be received in a full front squat. Jerks may be done as push, or split jerks.
For the Metcon, take the Squats out of a rack, but try to do all sets without re-racking in the middle. Watch your heads on the burpee box jumps!
*GYM INFO UPDATE*
Please click here to update your birthday in our system!
Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15